Chicken with Rice and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 500 cal. | (24 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 8.9 μg | (15 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 18.5 mg | (154 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 45 μg | (15 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 711 mg | (18 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 312 mg | |||
| Cholesterol | 78 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 2 Tbsps Ghee (Indian clarified butter)
- 300 grams Basmati rice
- salt
- 2 carrots
- 200 grams Snow peas
- 350 grams Chicken breasts
- 150 grams Natural yogurt
- 2 Tbsps grainy Dijon mustard
- salt
- freshly ground peppers
Preparation steps
Heat 1 tablespoon of ghee in a saucepan and saute rice for a few minutes, stirring. Add water so that it covers rice about 2 cm higher (approximately 3/4 inch) and bring to a boil. Season with salt and reduce temperature. Simmer, covered, for about 15 minutes on low heat. Turn off stove heat and let rice stand for about 5 minutes.
Peel carrots and cut into thin slices. Blanch for about 3 minutes in boiling salted water. Drain well. Rinse snow peas and blanch for about 2 minutes in boiling salted water. Rinse in ice water and drain.
Rinse chicken breasts, pat dry with paper towels and chop. Whisk yogurt with mustard, season with salt and pepper. Heat remaining ghee in a large, nonstick pan and saute meat for about 2-3 minutes, stirring occasionally. Season with salt and pepper.
Combine vegetables, rice and chicken, heat through. Season with salt and pepper. Arrange in soup plates and drizzle with yogurt mixture. Serve.
