Chicken Breasts on Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 429 cal. | (20 %) | ||
| Protein | 34.72 g | (35 %) | ||
| Fat | 17.82 g | (15 %) | ||
| Carbohydrates | 31.68 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.42 g | (11 %) |
| Vitamin A | 92.23 mg | (11,529 %) | ||
| Vitamin D | 0.21 μg | (1 %) | ||
| Vitamin E | 0.98 mg | (8 %) | ||
| Vitamin B₁ | 0.28 mg | (28 %) | ||
| Vitamin B₂ | 0.24 mg | (22 %) | ||
| Niacin | 21.2 mg | (177 %) | ||
| Vitamin B₆ | 0.84 mg | (60 %) | ||
| Folate | 31.29 μg | (10 %) | ||
| Pantothenic acid | 1.36 mg | (23 %) | ||
| Biotin | 2.39 μg | (5 %) | ||
| Vitamin B₁₂ | 0.59 μg | (20 %) | ||
| Vitamin C | 53.13 mg | (56 %) | ||
| Potassium | 544.95 mg | (14 %) | ||
| Calcium | 247.3 mg | (25 %) | ||
| Magnesium | 77.33 mg | (26 %) | ||
| Iron | 2.03 mg | (14 %) | ||
| Iodine | 1.49 μg | (1 %) | ||
| Zinc | 2.18 mg | (27 %) | ||
| Saturated fatty acids | 5.69 g | |||
| Cholesterol | 96.8 mg |
Ingredients
- Ingredients
- 1 onion
- 1 garlic clove
- 2 Tbsps olive oil
- 350 grams Long grain rice
- 1 Tbsp Tomato paste
- 700 milliliters Chicken broth
- salt
- peppers
- 2 Bell pepper (red and green)
- 4 Chicken breasts (each 120 grams)
- 80 grams grated Cheese (such as Cheddar)
- 2 scallions
Preparation steps
Peel onion and garlic and finely chop. Sauté in 1 tablespoon oil until translucent. Add the rice and sauté briefly. Mix in the tomato paste. Deglaze with about 500 ml (approximately 2 cups) broth, season with salt and pepper and simmer for about 25 minutes. As required add more broth, but in the end all the liquid should be completely absorbed. Rinse the bell peppers, cut in half, trim and peel (preferably with a peeler). Dice into small cubes and add to the rice during the last 10 minutes of cooking time.
Preheat oven broiler.
Rinse the chicken, pat dry and season with salt and pepper. Sear on all sides in the remaining oil in a pan until golden brown. Cook over low heat until cooked through, 6-8 minutes. Remove from pan, let rest briefly and cut into slices.
Season the rice and arrange on an baking sheet or broiler-proof dish. Arrange chicken slices on top and sprinkle with the cheese. Place under the broiler until lightly browned, watching carefully, 4-5 minutes.
Rinse scallions, trim and cut into rings. Remove chicken from the oven and garnish with the scallions before serving.
