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Gepaneerde hoender met rys, broccoli en geroosterde aartappels

Gepaneerde hoender met rys, broccoli en geroosterde aartappels
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Voedingsfeite

Per porsie van 520 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 760 kcal
38% DV
Totale vet 34.0g
52% DV
Mono-onversadigde vet18.0g
Poli-onversadigde vet6.0g
Versadigde vet8.0g
Transvet0.2g
Totale koolhidrate 64.0g
21% DV
Vesel7.0g
Stysel49.0g
Suikers8.0g
Proteïen 48.0g
96% DV
Dierlike proteïen48.0g

Oor

’n Gemengde bord met gepaneerde hoender, wit rys, broccoli, geroosterde aartappels en ’n groot porsie Griekse jogurt. Dit is hoog in proteïen met matige koolhidrate en vet, waarskynlik van die panering en kookolie.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)12.0mcg40%
Cholien145.0mg26%
Folaat (B9)95.0mcg24%
Niasien (B3)14.8mg93%
Pantoteensuur (B5)2.4mg48%
Riboflavien (B2)0.7mg50%
Tiamien (B1)0.3mg29%
Vitamien A180.0mcg20%
Vitamien B120.9mcg38%
Vitamien B61.1mg65%
Vitamien C62.0mg69%
Vitamien D0.4mcg2%
Vitamien E2.1mg14%
Vitamien K135.0mcg113%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium290.0mg29%
Koper210.0mcg23%
Yster3.8mg21%
Magnesium88.0mg21%
Fosfor520.0mg74%
Kalium1180.0mg25%
Selenium42.0mcg76%
Natrium780.0mg34%
Sink3.6mg33%

Gepaneerde Hoender met Rys, Broccoli en Geroosterde Aartappels

’n Eenvoudige bordmaaltyd met hoender en bygeregte, met gepaneerde hoenderbors bedien saam met wit rys, broccoli en geroosterde aartappels. Griekse jogurt word gebruik as ’n ligte, romerige sous of doopsous.

Bestanddele


  • Gepaneerde hoenderbors, 180 g

  • Gekookte wit rys, 140 g

  • Broccoli, 80 g

  • Geroosterde aartappels, 90 g

  • Griekse jogurt, 20 g

  • Olyfolie, 5 g

  • Sout, 3 g

  • Swartpeper, 1 g

  • Knoffelpoeier, 1 g

  • Gedroogde kruie, 0 g


    • Totaal: 520 g

    Instruksies


  • 1. Geur die hoenderbors met sout, swartpeper, knoffelpoeier en gedroogde kruie.

  • 2. Kook die gepaneerde hoenderbors tot goudbruin en heeltemal gaar.

  • 3. Verhit die gekookte wit rys en geroosterde aartappels.

  • 4. Stoom of blansjeer die broccoli tot sag maar nog bros.

  • 5. Meng die Griekse jogurt met ’n knippie sout en knoffelpoeier om ’n vinnige sous te maak.

  • 6. Skep die rys, broccoli en geroosterde aartappels langs die hoender op.

  • 7. Sprinkel die olyfolie liggies oor die groente of aartappels, en bedien met die jogurtsous.


    • Voorbereidingstyd


    10 minute

    Gaarmaaktyd


    20 minute

    Nuttige wenke


  • Hou die broccoli liggies gaar sodat dit helder en vars bly.

  • Bedien die jogurtsous koud vir kontras met die warm hoender en aartappels.

  • As die hoender reeds gaar is, word dit ’n vinnige saamstelmaaltyd eerder as ’n volledige kookproses.
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