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Панирано пиле с ориз, броколи и печени картофи

Панирано пиле с ориз, броколи и печени картофи
Записано от @ronja | 1 потребители харесаха тази храна | 0 потребители запазиха тази храна

Хранителни стойности

На порция от 520 г

% Дневна стойност при хранителен режим от 2000 kcal

Калории 760 kcal
38% DV
Общо мазнини 34.0g
52% DV
Мононенаситени мазнини17.0g
Полиненаситени мазнини7.0g
Наситени мазнини8.0g
Транс мазнини0.2g
Общо въглехидрати 66.0g
22% DV
Фибри7.0g
Нишесте51.0g
Захари8.0g
Протеин 46.0g
92% DV
Животински протеин46.0g

Относно

Комбинирана чиния с панирано пилешко, ориз, броколи, печени картофи и голяма порция гръцко кисело мляко. Ястието е сравнително богато на протеин, с умерено количество въглехидрати и мазнини.

Съставки

Витамини и минерали

Витамини

Хранително веществоКоличество% ДНПолуживот
Биотин (B7)9.0mcg30%
Холин118.0mg21%
Фолат (B9)88.0mcg22%
Ниацин (B3)13.8mg86%
Пантотенова киселина (B5)2.4mg48%
Рибофлавин (B2)0.6mg48%
Тиамин (B1)0.3mg29%
Витамин A120.0mcg13%
Витамин B121.1mcg46%
Витамин B60.9mg56%
Витамин C62.0mg69%
Витамин D0.8mcg4%
Витамин E2.1mg14%
Витамин K145.0mcg121%

Минерали

Хранително веществоКоличество% ДНПолуживот
Калций310.0mg31%
Мед210.0mcg23%
Желязо3.8mg21%
Магнезий82.0mg20%
Фосфор520.0mg74%
Калий1180.0mg25%
Селен39.0mcg71%
Натрий910.0mg40%
Цинк3.9mg35%

Панирано пиле с ориз, броколи и печени картофи

Описание


Порция с пиле, включваща панирано пилешко филе, бял ориз, броколи и печени картофи, поднесена с гръцко кисело мляко като семпла кремообразна гарнитура.

Съставки


  • 1 панирано пилешко филе

  • 200 g сготвен бял ориз

  • 100 g броколи

  • 120 g печени картофи

  • 50 g гръцко кисело мляко

  • 10 ml растително олио

  • 2 g сол

  • 1 g черен пипер

  • 1 g чесън на прах


    • Начин на приготвяне


  • 1. Загрейте растителното олио в тиган или тава, подходяща за фурна.

  • 2. Сгответе или претоплете панираното пилешко филе, докато стане горещо и хрупкаво.

  • 3. Овкусете броколите със сол, черен пипер и чесън на прах, след което ги пригответе на пара или ги сотирайте, докато омекнат.

  • 4. Претоплете печените картофи, докато се затоплят добре и станат леко хрупкави.

  • 5. Затоплете белия ориз.

  • 6. Подредете в чиния ориза, броколите и печените картофи до пилето.

  • 7. Поднесете гръцкото кисело мляко отделно като дип или сос.


    • Бележки


  • Общо тегло на ястието: 520 g

  • Хранителна информация: 760 kcal, 46.0 g протеин, 66.0 g въглехидрати, 34.0 g мазнини
    • Балансирана
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