Pumpkin and Chicken Saute with Rice

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Pumpkin and Chicken Saute with Rice
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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
746
calories
Calories

Healthy, because

Even smarter

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)
Calorie746 kcal(36 %)
Protein38.76 g(40 %)
Fat26.61 g(23 %)
Carbohydrates85.94 g(57 %)
Sugar added0 g(0 %)
Roughage4.03 g(13 %)
Vitamin A784.16 mg(98,020 %)
Vitamin D0.73 μg(4 %)
Vitamin E1.63 mg(14 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.35 mg(32 %)
Niacin19.66 mg(164 %)
Vitamin B₆0.75 mg(54 %)
Folate58.7 μg(20 %)
Pantothenic acid1.4 mg(23 %)
Biotin1.66 μg(4 %)
Vitamin B₁₂0.37 μg(12 %)
Vitamin C13.36 mg(14 %)
Potassium663.24 mg(17 %)
Calcium73.21 mg(7 %)
Magnesium58.64 mg(20 %)
Iron2.89 mg(19 %)
Iodine9.68 μg(5 %)
Zinc1.62 mg(20 %)
Saturated fatty acids15.59 g
Cholesterol141.22 mg

Ingredients

for
4
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
cup cream (at 30% fat)
1 cup Banana (peeled and sliced)
cup small, seedless Grape
cayenne pepper

Preparation steps

1.
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.
2.
Season the meat with salt and ground black pepper and dust in the flour.
3.
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.
4.
Stir in the cream and add the fruit. Season with a little cayenne pepper and serve with the rice.