Courgette and Chicken Saute
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
448
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 448 cal. | (21 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 108.4 μg | (181 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 22.4 mg | (187 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 895 mg | (22 %) | ||
| Calcium | 205 mg | (21 %) | ||
| Magnesium | 138 mg | (46 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 292 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ⅔ cups Brown Basmati rice
- 2 Tbsps sesame oil
- 2 Chicken breasts (cut into strips)
- 1 cup Tofu (sliced)
- 2 Zucchini (sliced thinly lengthwise)
- 2 cups button Mushrooms (thinly sliced)
- 2 handfuls baby Spinach
- 2 Tbsps light soy sauce
Preparation steps
1.
Cook the basmati rice according to the package instructions.
2.
Heat the oil in a wok or skillet until smoking and stir fry the strips of chicken breasts for 2 minutes.
3.
Add the tofu, courgettes and mushrooms and cook for 3 minutes or until the vegetables are just tender.
4.
Add the baby spinach and cook until it wilts, then splash in the soy sauce.
5.
Spoon the rice onto plates and arrange the chicken, tofu, courgettes, mushrooms and spinach on top.
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