Wild Rice with Vegetables and Chicken Breast
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
425
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 425 cal. | (20 %) | ||
| Protein | 53 g | (54 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.9 g | (13 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin K | 52.4 μg | (87 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 33.3 mg | (278 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 948 mg | (24 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 119 mg | (40 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 386 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 100 grams Wild rice
- salt
- ½ Cucumber
- 1 carrot
- 1 scallion
- 1 bunch parsley
- Chives
- 4 Chicken breasts
- 2 Tbsps soy sauce (light)
- 2 Tbsps vegetable oil (for frying)
- For the marinade
- 1 Tbsp lemon juice
- 2 Tbsps vegetable oil
- salt
- peppers
- 1 pinch sugar
- soy sauce (to taste)
Preparation steps
1.
Cut chicken into cubes and marinate in 2 tablespoons soy sauce.
2.
Cook rice according to package instructions in boiling salted water until al dente. Rinse vegetables, dry and cut into very thin strips about 6-7 cm (approximately 2–2 1/2 inches) long. Rinse herbs, shake dry and chop finely.
3.
Make marinade by combining vegetable oil, lemon juice, sugar and soy sauce to taste. Season with salt and pepper.
4.
Heat oil in a pan and cook chicken for about 7 minutes or until cooked through, stirring occasionally. Add vegetables and rice. Toss with marinade. If desired, add more soy sauce, place in bowls and serve lukewarm.
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