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Estofat de pollastre amb verdures

Estofat de pollastre amb verdures
Registrat per @okkai | A 1 usuaris els ha agradat aquest aliment | 0 usuaris han desat aquest aliment

Informació nutricional

Per ració de 360 g

% Valor diari basat en una dieta de 2000 kcal

Calories 286 kcal
14% DV
Greix total 12.0g
18% DV
Greixos monoinsaturats6.0g
Greixos poliinsaturats1.8g
Greixos saturats2.2g
Greixos trans0.1g
Hidrats de carboni totals 22.0g
7% DV
Fibra4.0g
Midó14.0g
Sucres4.0g
Proteïna 25.0g
50% DV
Proteïna animal22.0g
Proteïna vegetal3.0g

Sobre

Plat de pollastre ric en proteïnes, amb una quantitat moderada d’oli i verdures variades saltejades. Baix a moderat en hidrats de carboni, amb una aportació modesta de fibra procedent de les verdures.

Ingredients

Vitamines i minerals

Vitamines

NutrientQuantitat%VRNSemivida
Biotina (B7)4.0mcg13%
Colina55.0mg10%
Folat (B9)28.0mcg7%
Niacina (B3)7.5mg47%
Àcid pantotènic (B5)1.0mg20%
Riboflavina (B2)0.1mg9%
Tiamina (B1)0.1mg7%
Vitamina A180.0mcg20%
Vitamina B120.3mcg10%
Vitamina B60.3mg21%
Vitamina C10.0mg11%
Vitamina D0.2mcg1%
Vitamina E1.8mg12%
Vitamina K12.0mcg10%

Minerals

NutrientQuantitat%VRNSemivida
Calci28.0mg3%
Coure0.1mcg0%
Ferro1.1mg6%
Magnesi26.0mg6%
Fòsfor190.0mg27%
Potassi420.0mg9%
Seleni18.0mcg33%
Sodi520.0mg23%
Zinc1.2mg11%

Estofat de pollastre i verdures

Un estofat senzill de pollastre i verdures amb filets de pollastre, patates, pastanagues, carbassó i ceba cuits a foc lent en brou de verdures. És un plat lleuger i reconfortant fet en una sola olla.

Ingredients


  • Filets de pollastre 120 g

  • Patata 80 g

  • Carbassó 50 g

  • Pastanaga 35 g

  • Ceba 30 g

  • Brou de verdures 25 ml

  • Oli d'oliva 10 g

  • All 5 g

  • Sal 3 g

  • Pebre negre 2 g


    • Pes total: 360 g

    Instructions


  • 1. Talla a daus la patata, la pastanaga, el carbassó, la ceba i l'all.

  • 2. Escalfa l'oli d'oliva en una olla a foc mitjà.

  • 3. Afegeix la ceba i l'all i cou-los durant 1 o 2 minuts fins que desprenguin aroma.

  • 4. Afegeix els filets de pollastre i cou-los fins que quedin lleugerament segellats per fora.

  • 5. Afegeix la patata, la pastanaga, el carbassó, la sal i el pebre negre.

  • 6. Aboca-hi el brou de verdures i porta-ho a un bull suau.

  • 7. Tapa-ho i cou-ho durant 12 a 15 minuts, remenant de tant en tant, fins que el pollastre estigui ben cuit i les verdures siguin tendres.

  • 8. Serveix-ho calent.


    • Prep time and cook time


  • Temps de preparació: 10 minuts

  • Temps de cocció: 20 minuts


    • Helpful tips


  • Talla les verdures en trossos uniformes perquè es coguin al mateix ritme.

  • Fes-ho coure a foc lent perquè el pollastre quedi tendre.

  • Afegeix una mica més de brou si prefereixes un estofat més caldós.
    • KetoBaixa en hidrats de carboniPaleoMediterràniaSense glutenSense lactisWhole30
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