Pumpkin and Chicken Saute with Rice

Name: Pumpkin and Chicken Saute with Rice
Total time: 45 min
Yield: 4
Ingredients: 2.333 cups chicken stock; 1.5 cups Basmati rice; 1.333 cups frozen peas; 4 Chicken breasts (approx. 150 g, cut into strips); 2 tablespoons all-purpose flour; 3 tablespoons butter; 7 ounces Pumpkin (Hokkaido pumpkin, sliced); 1 teaspoon Turmeric powder; 1 teaspoon Curry powder; 0.667 cup cream (at 30% fat); 1 cup Banana (peeled and sliced); 0.667 cup small, seedless Grape; cayenne pepper

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Difficulty:

easy

Difficulty

Preparation:

45 min.

Preparation

Calories:

746

calories

Calories

How many calories can I eat?

Healthy, because

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Nutritional values

This dish combines carbohydrates, lean proteins, and essential nutrients, making it extremely well rounded and a great dish for a those on a diet. The chicken helps build muscle because of the limited fat and plenty of protein, while the rice and pumpkin provide energy, and the fruits provide vitamins, minerals, and fiber.

If you don't like the meat and fruit combination, you can always leave out the fruit and add in some vegetables like carrots, peppers, or broccoli.

1 serving contains
(Percentage of daily recommendation)

Calorie	746 kcal	(36 %)
Protein	38.76 g	(40 %)
Fat	26.61 g	(23 %)
Carbohydrates	85.94 g	(57 %)
Sugar added	0 g	(0 %)
Roughage	4.03 g	(13 %)

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more nutritional values

Vitamin A	784.16 mg	(98,020 %)
Vitamin D	0.73 μg	(4 %)
Vitamin E	1.63 mg	(14 %)
Vitamin B₁	0.3 mg	(30 %)
Vitamin B₂	0.35 mg	(32 %)
Niacin	19.66 mg	(164 %)
Vitamin B₆	0.75 mg	(54 %)
Folate	58.7 μg	(20 %)
Pantothenic acid	1.4 mg	(23 %)
Biotin	1.66 μg	(4 %)
Vitamin B₁₂	0.37 μg	(12 %)
Vitamin C	13.36 mg	(14 %)
Potassium	663.24 mg	(17 %)
Calcium	73.21 mg	(7 %)
Magnesium	58.64 mg	(20 %)
Iron	2.89 mg	(19 %)
Iodine	9.68 μg	(5 %)
Zinc	1.62 mg	(20 %)
Saturated fatty acids	15.59 g
Cholesterol	141.22 mg

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 2.333 cups
chicken stock; 1 ½ cups
Basmati rice; 1.333 cups
frozen peas; 4
Chicken breasts (approx. 150 g, cut into strips); 2 tablespoons
all-purpose flour; 3 tablespoons
butter; 7 ounces
Pumpkin (Hokkaido pumpkin, sliced); 1 teaspoon
Turmeric powder; 1 teaspoon
Curry powder; ⅔ cup
cream (at 30% fat); 1 cup
Banana (peeled and sliced); ⅔ cup
small, seedless Grape; cayenne pepper

How healthy are the main ingredients?

Basmati rice Chicken breast Pumpkin Banana Grape cayenne pepper

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Preparation steps

Place 500 ml stock and some salt in a pot with the rice and bring to the boil. Stir in the peas and steep for 20-25 min.

Season the meat with salt and ground black pepper and dust in the flour.

Heat the butter in a pan and fry the chicken on all sides for 2 min. Add the pumpkin, turmeric and curry powder. Add the remaining stock and simmer for 10 min.

Stir in the cream and add the fruit. Season with a little cayenne pepper and serve with the rice.