Rice with Chicken and Zucchini
Nutritional values
(Percentage of daily recommendation)
| Calorie | 732 cal. | (35 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 95 g | (63 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 69.6 μg | (116 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 26 mg | (217 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 171 μg | (57 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 16.8 μg | (37 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 165 mg | (174 %) | ||
| Potassium | 1,182 mg | (30 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 132 mg | (44 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 419 mg | |||
| Cholesterol | 78 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 180 grams Peas (frozen)
- 6 Tbsps olive oil
- 400 grams Paella rice
- 1 l vegetable stock
- 1 generous pinch Saffron
- 1 Red Bell pepper
- 1 green Bell pepper
- 1 onion
- 1 garlic clove
- 2 size Zucchini (each about 400 grams)
- 500 grams Chicken breasts (skinless)
- salt
- peppers (freshly ground)
- Curry powder
- 80 grams Corn (canned)
- 3 Tomatoes
- ½ handful parsley
- lemon juice
Preparation steps
Thaw peas.
Heat 3 tablespoons of olive oil in a saucepan, add rice and cook for 3 minutes until translucent. Add 800ml (approximately 3,5 cups) of vegetable stock. Crush saffron between fingers, add to rice. Cover pan and cook rice for about 15 minutes or until it is almost done. Rinse and dry bell peppers. Halve peppers, remove seeds and ribs and cut into small cubes. Peel and finely chop onion and garlic. Rinse zucchini, cut off the ends and cut into small cubes. Rinse chicken, pat dry, cut into bite-sized pieces and season with salt, pepper and curry powder.
Heat 2 tablespoons of oil in an ovenproof large skillet (or paella pan). Cook chicken for about 2-3 minutes, remove. Saute onion and garlic in the same pan. Add half-cooked rice, zucchini, peppers, drained corn and peas. Add more broth if necessary. Place pan into preheated at 220°C (approximately 425°F) and cook for about 10 minutes. Add chicken pieces to the dish and cook for 5 more minutes. If rice appears to be too dry, add a little bit of vegetable stock.
Core whole tomatoes and blanch in boiling water. Once the skin starts peeling, lift tomatoes with the slotted spoon and rinse under cold water. Peel skin and cut tomatoes into wedges.
Rinse, shake dry and chop parsley. Season rice and chicken with salt and pepper. Drizzle with lemon juice. Arrange chicken, rice and vegetables on plate and garnish with fresh parsley and tomatoes. Serve.
