Healthy Chicken on Rice
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
480
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 480 cal. | (23 %) | ||
| Protein | 58 g | (59 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.8 g | (6 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 19.6 μg | (33 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 35 mg | (292 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 698 mg | (17 %) | ||
| Calcium | 58 mg | (6 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 465 mg | |||
| Cholesterol | 165 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the chicken
- 3 Tbsps Cumin (lightly crushed)
- 2 Limes (juice and finely grated zest)
- 1 Tbsp olive oil
- 4 boneless, skinless Chicken breasts
- For the rice
- 1 ¼ cups white Long grain rice
- 2 ½ cups chicken stock
- ½ tsp salt
- 2 Tbsps finely chopped cilantro
- 1 Tbsp Lime juice
Preparation steps
1.
Mix 2 tablespoons of the cumin seeds with half the lime zest, all the juice and the oil. Rub both sides of the chicken with the mixture. Cover and leave to stand for 30 minutes.
2.
Heat the grill.
3.
Remove the chicken from the marinade and grill for about 5 minutes on each side, until the chicken is cooked through and there are no pink juices.
4.
For the rice: Put the rice and chicken stock in a pan. Stir in the salt and bring to a boil. Reduce the heat to very low, cover and cook for 15-20 minutes, until the rice is tender and all the liquid has been absorbed. Stir in the coriander, lime juice and remaining zest.
5.
Place the rice on serving plates and put the chicken on top. Scatter with the remaining cumin seeds and garnish with lime slices and basil.
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