Chicken with Vegetables and Rice
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
478
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 478 cal. | (23 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 20.1 μg | (34 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 22.8 mg | (190 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 134 mg | (141 %) | ||
| Potassium | 921 mg | (23 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 9.6 g | |||
| Uric acid | 360 mg | |||
| Cholesterol | 111 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 60 grams Basmati rice
- 1 pc fresh ginger (about 2 cm)
- 2 garlic cloves
- 250 grams Chicken breasts
- 2 Tbsps Lime juice
- 2 Tbsps soy sauce
- 1 Tbsp Peanut oil
- 100 grams Snow peas
- 1 large red Bell pepper
- 2 Tbsps butter
- 80 grams Bamboo shoots
- salt
- Coriander (for garnish)
How healthy are the main ingredients?
Chicken breastSnow peaBamboo shootsBasmati ricegingersoy saucePreparation steps
1.
Cook basmati rice in salted water until al dente, drain and leave to drain in a colander. Peel the ginger and garlic and finely chop. Cut the chicken breasts into thin strips and mix with the ginger, garlic, lime juice, soy sauce and peanut oil to marinate. Wipe the sugar snap peas, cut in half and blanch in boiling salted water for 2-3 minutes, drain in a colander, rinse with cold water and drain. Trim the peppers, rinse, remove the seeds and cut into pieces. Heat the butter in a pan, saute the chicken until golden brown, stir in the snow peas, peppers and bamboo shoots and saute 2-3 minutes. Season with a little salt.
2.
To serve, spoon the rice into bowls, top with chicken and sprinkle with cilantro leaves.
