Roast Chicken with Veggie Rice Bowl
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
552
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 552 cal. | (26 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 50.8 μg | (85 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16.4 mg | (137 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 644 mg | (16 %) | ||
| Calcium | 61 mg | (6 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 7.9 g | |||
| Uric acid | 212 mg | |||
| Cholesterol | 131 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 clove garlic cloves (finely chopped)
- 4 sprigs thyme (leaves only)
- 1 Tbsp honey
- 2 Tbsps lemon juice
- 4 Tbsps olive oil
- salt
- freshly ground Black pepper
- 4 Chicken legs
- For the rice
- 1 cup Long grain rice (heaped)
- 2 cups water
- salt
- 1 pinch Turmeric
- 7 ozs cherry Tomatoes (halved)
- 1 handful Spinach (roughly chopped)
- 2 Tbsps olive oil
- ¾ oz Golden raisins
- ¾ oz black Olives (pitted, chopped)
- To garnish
- thyme
Preparation
Kitchen utensils
1 Cutting board, 1 Small knife, 1 Peeler, 1 Grater, 1 Mixing bowl, 1 Measuring cups, 1 Teaspoon, 1 Tablespoon, 1 Hand mixer, 1 Kitchen towel, 1 weiter Pot mit Deckel, 1 Sieve, 1 Rolling pin, 1 Baking sheet, 1 Parchment paper, 1 Brush, 1 Wooden spoon
Preparation steps
1.
Heat the oven to 180°C (160°C fan ) 350°F, gas 4.
2.
Mix together the garlic, thyme, honey, lemon juice and olive oil. Season with salt and black pepper and brush onto the chicken. Roast on a rack in a roasting tin for about 25 minutes, basting occasionally, until the chicken is cooked through with no trace of pink juices when pierced with a knife.
3.
Put the rice in a pan with the water, turmeric and salt. Cover and bring to a boil. Simmer gently for 15-20 minutes until the rice is tender. Drain well if necessary.
4.
Heat the oil in a pan and cook the tomatoes and spinach for a few minutes until softened and the spinach has wilted.
5.
Stir in the sultanas and the olives, then add the rice. Season with salt and black pepper.
6.
Spoon into serving bowls and place the chicken legs on top. Garnish with thyme sprigs.
