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Paneret kylling med ris, broccoli og ovnkartofler

Paneret kylling med ris, broccoli og ovnkartofler
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Næringsindhold

Pr. portion på 520 g

% daglig værdi baseret på en kost på 2000 kcal

Kalorier 760 kcal
38% DV
Fedt i alt 34.0g
52% DV
Enkeltumættede fedtsyrer18.0g
Flerumættede fedtsyrer6.0g
Mættede fedtsyrer8.0g
Transfedtsyrer0.2g
Kulhydrat i alt 64.0g
21% DV
Kostfibre7.0g
Stivelse49.0g
Sukkerarter8.0g
Protein 48.0g
96% DV
Animalsk protein48.0g

Om

En blandet tallerken med paneret kylling, ris, broccoli, ovnkartofler og en stor portion græsk yoghurt. Retten er proteinrig med moderate mængder kulhydrat og fedt, sandsynligvis fra paneringen og olien i tilberedningen.

Ingredienser

Vitaminer & mineraler

Vitaminer

NæringsstofMængdeDV%Halveringstid
Biotin12.0mcg40%
Cholin145.0mg26%
Folat95.0mcg24%
Niacin14.8mg93%
Pantothensyre2.4mg48%
Riboflavin0.7mg50%
Thiamin0.3mg29%
Vitamin A180.0mcg20%
Vitamin B120.9mcg38%
Vitamin B61.1mg65%
Vitamin C62.0mg69%
Vitamin D0.4mcg2%
Vitamin E2.1mg14%
Vitamin K135.0mcg113%

Mineraler

NæringsstofMængdeDV%Halveringstid
Calcium290.0mg29%
Kobber210.0mcg23%
Jern3.8mg21%
Magnesium88.0mg21%
Fosfor520.0mg74%
Kalium1180.0mg25%
Selen42.0mcg76%
Natrium780.0mg34%
Zink3.6mg33%

Paneret kylling med ris, broccoli og ovnbagte kartofler

Et enkelt anrettet måltid med kylling og tilbehør med paneret kyllingebryst serveret med hvide ris, broccoli og ovnbagte kartofler. Græsk yoghurt bruges som en let, cremet sauce eller dip.

Ingredienser


  • Paneret kyllingebryst, 180 g

  • Kogte hvide ris, 140 g

  • Broccoli, 80 g

  • Ovnbagte kartofler, 90 g

  • Græsk yoghurt, 20 g

  • Olivenolie, 5 g

  • Salt, 3 g

  • Sort peber, 1 g

  • Hvidløgspulver, 1 g

  • Tørrede urter, 0 g


    • Total: 520 g

    Fremgangsmåde


  • 1. Krydr kyllingebrystet med salt, sort peber, hvidløgspulver og tørrede urter.

  • 2. Tilbered det panerede kyllingebryst, indtil det er gyldent og gennemstegt.

  • 3. Varm de kogte hvide ris og de ovnbagte kartofler.

  • 4. Damp eller blancher broccolien, til den er mør, men stadig har bid.

  • 5. Bland den græske yoghurt med en knivspids salt og hvidløgspulver for at lave en hurtig sauce.

  • 6. Anret ris, broccoli og ovnbagte kartofler ved siden af kyllingen.

  • 7. Dryp olivenolien let over grøntsagerne eller kartoflerne, og servér med yoghurtsaucen.


    • Forberedelsestid


    10 minutter

    Tilberedningstid


    20 minutter

    Nyttige tips


  • Hold broccolien let tilberedt, så den forbliver klar og frisk.

  • Servér yoghurtsaucen kold som kontrast til den varme kylling og kartofler.

  • Hvis kyllingen allerede er tilberedt, bliver dette et hurtigt sammensat måltid frem for en fuld tilberedning.
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