Rice and Vegetable Salad with Chicken
Healthy, because
Even smarter
Nutritional values
This is where satiating fibre from natural rice meets a chicken rich in protein. An ideal combination for athletes, because they need carbohydrates to have quickly available energy and proteins for muscle growth.
The rice-vegetable salad with chicken tastes just as delicious with red peppers instead of tomatoes. It is also delicious to replace the chicken with salmon fillets.
(Percentage of daily recommendation)
| Calorie | 637 cal. | (30 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 10.4 μg | (17 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 18.3 mg | (153 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 560 mg | (14 %) | ||
| Calcium | 215 mg | (22 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 53 μg | (27 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 12.3 g | |||
| Uric acid | 232 mg | |||
| Cholesterol | 97 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 250 grams Long grain rice
- 1 whole lemon (zested and juiced)
- salt
- 1 generous pinch ground Turmeric
- 1 Red chili pepper
- 1 garlic clove
- 4 Tbsps olive oil
- 1 pinch sweet ground paprika
- 1 tsp honey
- 1 tsp dried thyme
- 350 grams Chicken breasts
- 250 grams Cherry tomatoes
- 100 grams pitted black Olives
- 1 Red onion
- 250 grams Feta
- freshly ground peppers
- 2 Tbsps coarsely chopped Basil
Preparation steps
Rinse the rice in a colander and drain. Bring approximately 500 ml (approximately 2 cups) of water with 2 tablespoons of lemon juice, a pinch of salt and the turmeric to a boil, add the rice, cover and cook until tender about 20 minutes. Remove the lid and allow to cool.
Rinse the chile, halve, trim and finely chop. Peel the garlic and finely chop. Stir in the chile, 2 tablespoons oil, the paprika, honey and thyme. Rinse the chicken, pat dry and cut into strips. Mix with the spice oil and saute in a hot, non-stick pan 2-3 minutes while stirring until golden brown. Set aside and let stand until done.
Rinse and halve the tomatoes. Drain the olives. Peel the onion and finely dice. Cut the feta into cubes and mix with the onion, olives, tomatoes, the remaining oil and lemon zest and add to the rice. Season with salt, lemon juice and pepper and arrange on a plate. Divide the chicken evenly on top and serve garnished with basil.
