Chicken with Broccoli and Cauliflower
with cauliflower and broccoli in dill cream
(1 vote)
(1 vote)
Health Score:
90 / 100
Difficulty:
advanced
Difficulty
Preparation:
45 min.
Preparation
Calories:
288
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 288 cal. | (14 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 249.8 μg | (416 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 29.7 mg | (248 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 109 μg | (36 %) | ||
| Pantothenic acid | 3.9 mg | (65 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 169 mg | (178 %) | ||
| Potassium | 1,058 mg | (26 %) | ||
| Calcium | 138 mg | (14 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 461 mg | |||
| Cholesterol | 113 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Broccoli
- 300 grams Cauliflower
- 700 grams Chicken breasts
- Iodized salt
- 1 generous pinch ground ginger
- 1 Tbsp Spelt flour
- 1 Tbsp Canola oil
- 200 milliliters Vegetable broth
- 2 Tbsps Sour cream
- 1 bunch Dill
Preparation steps
1.
Rinse the broccoli and cauliflower, and divide into florets. Rinse the chicken breasts with cold water, pat dry and cut into thin strips. Season with salt to taste and the ginger powder. Dust with the spelt flour.
2.
Heat the oil in a skillet. Add the chicken and cook until golden. Remove and keep warm. Add the broccoli and cauliflower to the skillet, and cook briefly.
3.
Stir in the vegetable stock and simmer until al dente, about 12 minutes. Stir the chicken into the vegetables.
4.
Stir the sour cream into the chicken mixture, and season with salt to taste. Rinse the dill, shake dry, pluck leaves and finely chop. Stir into the chicken mixture. Serve with brown rice if desired.
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