Chicken, Mushrooms, Savoy Cabbage and Mashed Potatoes
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(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
609
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 609 cal. | (29 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 41 g | (35 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 13.5 g | (45 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 6.3 μg | (11 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 33.8 mg | (282 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 139 μg | (46 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 27.2 μg | (60 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 82 mg | (86 %) | ||
| Potassium | 1,360 mg | (34 %) | ||
| Calcium | 148 mg | (15 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 17.7 g | |||
| Uric acid | 317 mg | |||
| Cholesterol | 126 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 large, floury potatoes (peeled and chopped into chunks)
- 3 Tbsps sesame oil
- 1 Tbsp honey
- 1 tsp ground ginger
- 2 large Chicken breasts (skinned)
- ½ Savoy cabbage (roughly shredded)
- ½ cup butter
- 2 ½ cups Oyster mushrooms (roughly chopped)
- 3 Tbsps vegetable oil
- ½ cup milk
Preparation steps
1.
Boil the potatoes in a large pan of salted water until soft.
2.
Meanwhile, mix together the sesame oil, honey and ginger and rub into the chicken breasts. Set aside.
3.
Quickly steam or boil the cabbage until just tender then set aside.
4.
Heat 3 tbsp in a large frying pan (skillet) and gently fry the mushrooms until they are tender and lightly browned. Remove from the pan and set aside.
5.
Wipe the pan clean with kitchen paper and add the vegetable oil. Heat until smoking then add the chicken breasts and cook for 3-4 minutes on each side or until cooked through.
6.
When the potatoes are cooked, drain well then return to the pan and mash until smooth with the remaining butter and the milk. Season with salt and pepper.
7.
Cut each chicken breast in half and serve with the mashed potato, cabbage and mushrooms.
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