Chicken with Tropical with White Rice

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Chicken with Tropical with White Rice
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Health Score:
Health Score
6,7 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
735
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie735 kcal(35 %)
Protein44.15 g(45 %)
Fat32.13 g(28 %)
Carbohydrates64.86 g(43 %)
Sugar added0 g(0 %)
Roughage3.12 g(10 %)
Vitamin A624.44 mg(78,055 %)
Vitamin D1.57 μg(8 %)
Vitamin E3.89 mg(32 %)
Vitamin B₁0.13 mg(13 %)
Vitamin B₂0.38 mg(35 %)
Niacin18.56 mg(155 %)
Vitamin B₆0.61 mg(44 %)
Folate51.35 μg(17 %)
Pantothenic acid1.17 mg(20 %)
Biotin0.58 μg(1 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C17.81 mg(19 %)
Potassium431.36 mg(11 %)
Calcium74.72 mg(7 %)
Magnesium45.78 mg(15 %)
Iron2.25 mg(15 %)
Iodine34.81 μg(17 %)
Zinc1.29 mg(16 %)
Saturated fatty acids17.28 g
Cholesterol232.66 mg
Author of this recipe:
How healthy are the main ingredients?
Chicken breastChivesparsleyMangoOrange juiceBasmati rice

Ingredients

for
4
Ingredients
4
Chicken breasts (about 150 g apiece)
1.333 cups
frozen, mixed Vegetable julienne
½ cup
1 tablespoon
clarified butter
2 tablespoons
Teriyaki marinade (ready-made)
1 tablespoon
snipped Chives
1 tablespoon
2
1 tablespoon
butter (for frying)
freshly ground peppers
Mango sauce
½ cup
4 tablespoons
4 tablespoons
diced Mangoes
4 tablespoons
2 teaspoons
freshly ground peppers
Lime sauce
cup
¼ cup
1 tablespoon
1 tablespoon
freshly ground peppers
Coriander rice
cup
3 tablespoons
Mirin (sweet rice wine)
4 tablespoons
1 tablespoon

Preparation steps

1.
Heat the clarified butter and sweat the mixed vegetables for a couple of minutes, then cool.
2.
Finely dice the smoked tofu and mix with the vegetables. Season with the Teriyaki Marinade, salt and pepper
3.
Cut a pocket in each chicken breast and stuff with the vegetables. Break the eggs on to a plate and mix with the herbs and soy sauce.
4.
Season the chicken breasts, dip in flour, then in the egg and fry on both sides in butter until golden brown. Then place on a greased baking tray and bake in the oven preheated to 180°C (160° fan) | 350F | gas 4 for about 10 minutes, or until done.
5.
Put the chicken stock, cream, diced mango and orange juice into a pan and bring to the boil. Blend to a puree with a hand blender. Mix the cornflour to a smooth paste in a little cold water and add to the boiling sauce. Season to taste and pass through a fine sieve. Simmer for a further 2 minutes.
6.
Make the lime sauce in the same way.
7.
Cook the rice in plenty of boiling salted water, rinse under cold water and transfer to a shallow container. Season with mirin and salt and reheat with the butter. Mix with the coriander leaves shortly before serving.