Chicken Sautee over Rice
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 40 min.
Ready in
Calories:
505
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 505 cal. | (24 %) | ||
| Protein | 55 g | (56 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.4 g | (11 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 20.3 μg | (34 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 33.2 mg | (277 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 947 mg | (24 %) | ||
| Calcium | 49 mg | (5 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 415 mg | |||
| Cholesterol | 132 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ½ cups Long grain rice
- salt (to taste)
- 4 boneless, skinless Chicken breasts (halves)
- freshly ground Black pepper (to taste)
- 1 Tbsp good quality olive oil
- 3 Tbsps Pine nuts
- 1 Tbsp butter (melted)
- 6 Tomatoes (rinsed; trimmed and cut into bite-size wedges)
- 4 sprigs fresh parsley (rinsed and finely chopped)
Preparation steps
1.
In a saucepan with a tight fitting lid, bring 2 1/2 cups salted water to a boil. Add rice and return to a boil. Cover tightly, reduce the heat, and simmer for 15 minutes, until all the liquid is absorbed. Keep the cover on the pan, remove the pan from the heat, and let the rice stand for another 15 minutes to steam.
2.
Rinse the chicken under cold running water and pat dry with paper towels. Using a sharp knife, cut the chicken into 2-inch cubes and season with salt and pepper.
3.
Heat the olive oil and a skillet set over medium-high heat. Saute the chicken until golden brown and cooked through. Add the pine nuts and melted butter, stirring to coat, toast until golden.
4.
Gently stir in the tomatoes and parsley and saute for 2 to 3 minutes.
5.
Fluff the rice with a fork and divide between plates. Spoon the chicken and vegetables over the rice and serve.
