Chicken with Vegetables
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
392
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 392 cal. | (19 %) | ||
| Protein | 54 g | (55 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 235.6 μg | (393 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 33.2 mg | (277 %) | ||
| Vitamin B₆ | 1.7 mg | (121 %) | ||
| Folate | 133 μg | (44 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 219 mg | (231 %) | ||
| Potassium | 1,140 mg | (29 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 492 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Chicken breasts (about 140 grams)
- 1 red onion
- 2 red Bell pepper
- 250 grams Baby corn cob
- 400 grams Broccoli
- 1 handful baby Spinach
- 1 tsp peppercorns
- 4 Tbsps olive oil
- salt
Preparation steps
1.
Rinse the chicken, pat dry and cut into 0.5 cm slices. Peel the onion, halve and cut into strips. Rinse the peppers and cut into strips. Rinse the baby corn and cut in half lengthwise. Rinse the broccoli and divide into florets. Blanch the broccoli in salt water for 3 minutes, rinse and drain. Rinse and drain the spinach.
2.
Coarsely grind the peppercorns in a mortar and season the chicken with salt and pepper. Saute in 2 tablespoons of hot oil on both sides. Move to the edge of the pan and let sit for 1-2 minutes.
3.
Saute the onion and baby corn in the remaining hot oil for about 2 minutes. Add the peppers and broccoli and saute for another 2 minutes. Mix in the spinach and season with salt. Serve the chicken and vegetables hot.
