Rice with Chicken Vegetable Ragout
Rice with chicken vegetable ragout - Wholesome satiator with lots of vegetables
Healthy, because
Even smarter
Nutritional values
Rice is easy to digest and is therefore perfect for people with sensitive stomachs, sick people, and small children. Parboiled rice still contains many nutrients due to the steam pressure process. Gluten-free rice flour is ideal for thickening sauces and soups. It is best to use the whole grain variety, as it brings more vitamins and minerals.
For even more minerals, vitamins and fiber, we recommend using whole grain rice.
(Percentage of daily recommendation)
| Calorie | 399 cal. | (19 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 39.4 μg | (66 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 19.2 mg | (160 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 895 mg | (22 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 295 mg | |||
| Cholesterol | 70 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 14 ozs chicken breast fillets
- 7 ozs Soup greens (1 bunch)
- 2 bay leaves
- 6 Juniper berries
- salt
- 14 ozs carrots
- 14 ozs large Kohlrabi (1 large kohlrabi)
- 2 stalks Celery
- 7 ozs parboiled rice
- ½ oz butter (1 TBSP.)
- ¼ oz Rice flour (1 TBSP.)
- 5 ozs Rice milk (or another plant drink)
- peppers
- 1 tsp lemon juice
- 2 stalks parsley
Preparation steps
Rinse chicken breast fillets. Clean, wash and chop the greens. Put both in a pot, cover with cold water and slowly bring to a boil, skimming off any foam that rises. Add bay leaf and juniper and salt. Cover and simmer over low heat until meat is cooked through, 25-30 minutes. Remove fillets from broth, drain and set aside.
Meanwhile, clean and peel carrots and kohlrabi and cut into bite-sized sticks. Clean, wash and slice the celery. Pass chicken broth through a sieve. Collect in a wide pot, bring to a boil and cook vegetables in it for 4-5 minutes at low heat. Then lift out with a slotted spoon and set aside.
Along the way, cook rice in 2.5 times the amount of salted water according to package directions for about 8-10 minutes.
Measure out about 7 ounces of the broth and mix with the vegetable drink. Melt butter in a saucepan over low heat. Stir in rice flour and sweat for 1 minute. Deglaze with the measured broth mix while stirring and bring to a boil over medium heat. Season with salt and pepper.
Mince chicken meat and add to sauce along with carrots, kohlrabi and celery and simmer on low heat for 3 minutes. Add lemon juice and season again. Wash parsley, shake dry and chop.
Serve the ragout with the rice in deep plates and sprinkle with parsley.
