Chicken and Rice Bowl

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Chicken and Rice Bowl
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
685
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie685 cal.(33 %)
Protein40 g(41 %)
Fat39 g(34 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage4.3 g(14 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.8 μg(4 %)
Vitamin E10.3 mg(86 %)
Vitamin K17.9 μg(30 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin22.5 mg(188 %)
Vitamin B₆0.9 mg(64 %)
Folate68 μg(23 %)
Pantothenic acid1.9 mg(32 %)
Biotin15.6 μg(35 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C12 mg(13 %)
Potassium911 mg(23 %)
Calcium56 mg(6 %)
Magnesium203 mg(68 %)
Iron5.9 mg(39 %)
Iodine10 μg(5 %)
Zinc4.9 mg(61 %)
Saturated fatty acids7 g
Uric acid232 mg
Cholesterol62 mg
Complete sugar14 g

Ingredients

for
4
Ingredients
4 Tbsps vegetable oil
2 Chicken breasts (skinned)
1 scallion (finely chopped)
1 clove garlic cloves (finely chopped)
2 tsps Mustard seed
1.333 cups button Mushrooms (sliced)
1 ¾ ozs Dried Morel (soaked in hot water for 20 minutes)
1 cup Cashews
juiced and zested lemons (from one lemon)
2 Tbsps chopped parsley
1 ⅛ cups Long grain rice (boiled according to packet instructions)

Preparation steps

1.
Heat 2 tbsp oil in a wide pan and cook the chicken breasts for 3 minutes each side or until cooked through. Shred the meat and set aside.
2.
Heat the remaining oil and gently fry the spring onion until soft. Add the garlic and mustard seeds then stir in the button mushrooms.
3.
Drain the roughly chop the dried morels and add them to the pan. Continue cooking until the mushrooms and tender then stir in the shredded chicken, lemon juice and zest, parsley and cooked rice. Heat through, season with salt and pepper and serve immediately.