Vegetable Rice with Chicken
Nutritional values
(Percentage of daily recommendation)
| Calorie | 583 cal. | (28 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 73 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 8.9 mg | (74 %) | ||
| Vitamin K | 283.1 μg | (472 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 15 mg | (125 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 142 μg | (47 %) | ||
| Pantothenic acid | 4.2 mg | (70 %) | ||
| Biotin | 23.3 μg | (52 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 156 mg | (164 %) | ||
| Potassium | 986 mg | (25 %) | ||
| Calcium | 144 mg | (14 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 321 mg | |||
| Cholesterol | 249 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 300 grams Long grain rice
- 200 grams Chicken breasts
- 600 grams Broccoli
- 200 grams Corn (in a can)
- 250 grams Cherry tomatoes
- 1 large onion
- 3 centimeters ginger
- 2 garlic cloves
- 4 Tbsps vegetable oil
- peppers ((freshly ground)
- 4 eggs
- 1 Tbsp soy sauce
- 1 Tbsp Oyster sauce
Preparation steps
Bring the rice with 1/2 liter (approximately 2 cups) of lightly salted water to a boil, cook for 2-3 minutes on a rolling boil and then simmer at a low heat for about 20 minutes in a closed pan, remove the lid, put aside and allow to cool.
Cut the chicken into thin slices or strips. Thaw the brocolli in a strainer. Drain the corn. Rinse the tomatoes, pat dry and cut into quarters. Peel the onion, ginger and garlic and chop everything finely. Heat 2 tablespoons of vegetable oil in a pan or wok and sear the chicken, then remove from pan, then in the same pan add and sauté the broccoli and onion mixture and stir continuously for 2-3 minutes. Add the remaining vegetables, cook another 2 minutes, mix the rice in, add the chicken and oyster sauce and cook for another 2-3 minutes while stirring continuously.
Whisk the eggs with the soy sauce, pour into a second pan with hot oil and allow to thicken while stirring, mix with the rice dish and serve on warmed plates.
