Chicken Fillets in Vegetable Rice

3.5
Average: 3.5 (2 votes)
(2 votes)
Chicken Fillets in Vegetable Rice
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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
510
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie510 cal.(24 %)
Protein13 g(13 %)
Fat25 g(22 %)
Carbohydrates54 g(36 %)
Sugar added0 g(0 %)
Roughage7.1 g(24 %)
Vitamin A1.1 mg(138 %)
Vitamin D1.1 μg(6 %)
Vitamin E1.9 mg(16 %)
Vitamin K39.7 μg(66 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.5 mg(45 %)
Niacin9.6 mg(80 %)
Vitamin B₆0.4 mg(29 %)
Folate99 μg(33 %)
Pantothenic acid2 mg(33 %)
Biotin14.7 μg(33 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C16 mg(17 %)
Potassium821 mg(21 %)
Calcium66 mg(7 %)
Magnesium133 mg(44 %)
Iron2.5 mg(17 %)
Iodine18 μg(9 %)
Zinc4.3 mg(54 %)
Saturated fatty acids12 g
Uric acid45 mg
Cholesterol46 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
120 grams (approximately 4 ounces) Cherry tomatoes
200 grams (approximately 7 ounces) button Mushroom
2 carrots
1 onion
1 garlic clove
250 grams (approximately 9 ounces) Wild rice
salt
peppers (from the mill)
olive oil
1 tsp finely chopped Fresh herbs (z. B. rosemary, thyme)
3 Tbsps butter
100 milliliters (approximately 3 ounces) dry white wine
100 grams (approximately 3.5 ounces) Crème fraiche
1 ½ Tbsps freshly chopped parsley
parsley (for garnish)
How healthy are the main ingredients?
parsleycarrotoniongarlic clovesaltolive oil

Preparation steps

1.

Rinse meat, pat dry and cut in half. Rinse tomatoes and cut into quarters. Peel and cut carrots into slices. Rinse the mushrooms and also cut into slices.

2.

Chop onion and garlic finely.

3.

Add rice and cook in 500 ml (approximately 17 ounces) of boiling salted water for about 20 minutes.

4.

Salt and pepper meat and fry in pan with 2 tablespoons oil until golden brown. Reduce heat, add 1 tablespoon butter and herbs and leave meat until done, turning over occasionally.

5.

Meanwhile, heat onion and garlic in another pan with remaining butter. Add carrots and mushrooms and fry for about 5 minutes. Then pour in wine and crème fraîche. Stir, add salt and pepper and simmer for 1-2 minutes. Add rice and tomatoes, mix, season and spread in a baking dish. Arrange meat on it and sprinkle with parsley and serve garnished with parsley leaves.

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