Hardly any fat, a lot of valuable protein and energy-supplying carbohydrates - an optimal nutrient profile! The unpolished natural rice still has its seedling and silver skin. This contains bioactivity in the form of B vitamins, iron, magnesium and fibre. Vegetables and pineapple provide the complete daily requirement of Viramin C.
If you don't want to buy a fresh pineapple for about 200 g of pulp, you can also take pineapple pieces from a can; make sure that no extra sugar is added to the juice, but that it has been preserved naturally sweet.
(Percentage of daily recommendation)
|Calorie||420 kcal||(20 %)|
|Protein||36 g||(37 %)|
|Fat||7 g||(6 %)|
|Carbohydrates||47 g||(31 %)|
|Sugar added||0 g||(0 %)|
|Roughage||9 g||(30 %)|
|Vitamin A||0.5 mg||(63 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||5.6 mg||(47 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||22.4 mg||(187 %)|
|Vitamin B₆||1.3 mg||(93 %)|
|Folate||64 μg||(21 %)|
|Pantothenic acid||2 mg||(33 %)|
|Biotin||8.9 μg||(20 %)|
|Vitamin B₁₂||0.5 μg||(17 %)|
|Vitamin C||107 mg||(113 %)|
|Potassium||1,071 mg||(27 %)|
|Calcium||160 mg||(16 %)|
|Magnesium||150 mg||(50 %)|
|Iron||4.1 mg||(27 %)|
|Iodine||7 μg||(4 %)|
|Zinc||2.4 mg||(30 %)|
|Saturated fatty acids||1.1 g|
|Uric acid||368 mg|
- 2 Chicken breasts (about 250 grams)
- 1 Tbsp vegetable oil
- 1 tsp hot Curry powder
- 1 pc Pineapple (about 200 grams pulp)
- 1 red Bell pepper (about 200 grams)
- 1 stalk Leeks (about 250 grams)
- 1 pc fresh ginger (about 30 grams)
- 1 garlic clove
- 7 ozs cooked Brown rice
- 1 Lime (for garnish)
- 1 Tbsp Sambal oelek
Rinse chicken, pat dry and cut into very thin strips.
Mix chicken strips in a bowl with oil and curry powder.
Peel pineapple and remove the stalk. Cut pineapple flesh into 1 cm (approximately 1/2 inch) cubes .
Cut bell pepper into quarters, remove seeds, rinse and cut into 5 mm (approximately 1/4 inch) cubes.
Halve leek lengthwise and rinse. Cut the white and light-green parts into medium strips.
Peel ginger root and finely grate. Peel the garlic and chop finely.
Heat a non-stick frying pan and briefly fry the pineapple cubes over very high heat. Remove and set aside.
Wipe out the pan. Sauté chicken strips in the pan briefly while stirring.
Add leek and diced bell pepper to the pan and fry for 1 minute.
Add ginger and garlic and stir-fry for another 20 seconds.
Add pineapple and rice and heat for 4-5 minutes while stirring. Season with salt and pepper. Cut lime into slices. Season rice with sambal oelek and serve with the lime wedges.