Chicken Breast Fillets with Pumpkin Ragout
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 2 h. 40 min.
Ready in
Calories:
461
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 461 cal. | (22 %) | ||
| Protein | 57 g | (58 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 15.1 g | (50 %) |
more nutritional values
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 130.7 μg | (218 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 35.4 mg | (295 %) | ||
| Vitamin B₆ | 1.7 mg | (121 %) | ||
| Folate | 141 μg | (47 %) | ||
| Pantothenic acid | 4.2 mg | (70 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 2,510 mg | (63 %) | ||
| Calcium | 375 mg | (38 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 711 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 23 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Chicken breasts
- 2 Tbsps soy sauce
- 1 Tbsp lemon juice
- 3 Tbsps olive oil
- 1 tsp honey
- 600 grams Hokkaido pumpkin (peeled and seeded)
- 2 Celery
- 150 grams green Grape (seedless)
- 250 grams Tomatoes
- salt
- cayenne pepper
- 2 Tbsps Pumpkin seed
Preparation steps
1.
Rinse chicken breasts and pat dry. In a bowl, mix together soy sauce, lemon juice, 1 tablespoon olive oil and honey. Add chicken breasts and marinate at least 2 hours, refrigerated.
2.
Dice Hokkaido pumpkin.
3.
Rinse, trim and slice celery.
4.
Rinse and halve grapes.
5.
Sauté celery in remaining oil. Add pumpkin and sauté briefly. Add tomatoes. Cover and simmer gently about 5 minutes. Mix in grapes and season with salt and cayenne pepper. Cover and simmer over low heat about 5-10 minutes.
6.
Place chicken in a steamer and steam until cooked through, 10-12 minutes.
7.
Toast pumpkin seeds in a dry pan. Let cool slightly.
8.
Slice chicken on the diagonal, sprinkle with pumpkin seeds and serve with pumpkin ragout.
