Rice Stew with Vegetables and Chicken
Nutritional values
(Percentage of daily recommendation)
| Calorie | 428 cal. | (20 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 51.6 μg | (86 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 18.6 mg | (155 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 14.1 μg | (31 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 138 mg | (145 %) | ||
| Potassium | 910 mg | (23 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 277 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 400 grams Chicken breasts
- salt
- freshly ground peppers
- 1 tsp ground paprika (sweet)
- ½ tsp ground Cumin
- 1 onion
- 2 carrots
- 2 Tomatoes
- 2 Red Bell pepper
- 2 Tbsps olive oil
- 250 grams Long grain rice
- 500 milliliters Vegetable broth
- 1 Cinnamon stick
- 150 grams green Beans
- ½ handful parsley
Preparation steps
Rinse chicken, pat dry and cut into about 5 cm (approximately 2 inches) pieces. Season with salt, pepper, 1/2 teaspoon of paprika and 1/2 teaspoon of cumin powder. Refrigerate, covered, for about 30 minutes.
Peel onion and chop finely. Peel carrots,cut into quarters lengthwise and cut into bite-sized pieces. Rinse and dry tomatoes, dice into small cubes. Rinse and halve bell peppers, remove seeds and ribs and chop. Heat oil in a large saucepan and saute chicken for about 5-6 minutes. Remove from the pan, wrap in aluminum foil and keep warm in preheated oven at 60°C (approximately 150°F). Saute onion, rice and carrots briefly. Deglaze pan with broth and add cinnamon. Simmer, covered, for about 20-25 minutes. Add peppers and tomatoes about 10 minutes before the end of cooking. Add more water to the pan, if necessary.
Rinse beans and blanch in boiling salted water for a few minutes. Rinse in cold water and drain. Rinse parsley, shake dry and pluck off leaves, chop. Combine half of parsley with drained beans. Add together with chicken, including meat juice, to rice. Season with salt, pepper and paprika, remove cinnamon and sprinkle with remaining parsley. Arrange on plates and serve.
