Grilled Chicken Breasts with Rice and Broccoli
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
492
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 224.8 μg | (375 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 33.7 mg | (281 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 120 mg | (126 %) | ||
| Potassium | 925 mg | (23 %) | ||
| Calcium | 133 mg | (13 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 506 mg | |||
| Cholesterol | 132 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Basmati rice
- 1 Tbsp butter
- salt
- 4 Chicken breasts (each around 140 grams) (approximately 5 ounces)
- 2 Tbsps sunflower oil
- 1 tsp sweet ground paprika
- salt
- peppers
- 2 scallions
- 500 grams Broccoli
Preparation steps
1.
Melt the butter in a saucepan and sauté the rice until nutty. Cover the rice with water, at least 3/4 inch over the rice. Season with salt and bring to a boil. Cover, reduce the heat and simmer for 15 minutes. Remove from the heat and let stand for 5 minutes.
2.
Meanwhile, rinse the chicken and pat dry.
3.
Heat the oil with the paprika and season with salt and pepper. Brush over the chicken breasts and then grill for 5-6 minutes per side.
4.
Rinse the scallions, trim and thinly slice. Rinse the broccoli and cook in boiling salted water for about 5 minutes, until al dente. Drain then arrange on serving plates with the rice and chicken. Serve sprinkled with scallions.
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