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Pollo impanato con riso, broccoli e patate arrosto

Pollo impanato con riso, broccoli e patate arrosto
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Valori nutrizionali

Per porzione da 520 g

% Valore giornaliero basato su una dieta di 2000 kcal

Calorie 760 kcal
38% DV
Grassi totali 34.0g
52% DV
Grassi monoinsaturi18.0g
Grassi polinsaturi6.0g
Grassi saturi8.0g
Grassi trans0.2g
Carboidrati totali 64.0g
21% DV
Fibre7.0g
Amido49.0g
Zuccheri8.0g
Proteine 48.0g
96% DV
Proteine animali48.0g

Informazioni

Un piatto misto con pollo impanato, riso, broccoli, patate arrosto e una generosa porzione di yogurt greco. È ricco di proteine, con carboidrati e grassi moderati, probabilmente dovuti alla panatura e all'olio di cottura.

Ingredienti

Vitamine e minerali

Vitamine

NutrienteQuantità%VNREmivita
Biotina (B7)12.0mcg40%
Colina145.0mg26%
Folato (B9)95.0mcg24%
Niacina (B3)14.8mg93%
Acido pantotenico (B5)2.4mg48%
Riboflavina (B2)0.7mg50%
Tiamina (B1)0.3mg29%
Vitamina A180.0mcg20%
Vitamina B120.9mcg38%
Vitamina B61.1mg65%
Vitamina C62.0mg69%
Vitamina D0.4mcg2%
Vitamina E2.1mg14%
Vitamina K135.0mcg113%

Minerali

NutrienteQuantità%VNREmivita
Calcio290.0mg29%
Rame210.0mcg23%
Ferro3.8mg21%
Magnesio88.0mg21%
Fosforo520.0mg74%
Potassio1180.0mg25%
Selenio42.0mcg76%
Sodio780.0mg34%
Zinco3.6mg33%

Pollo impanato con riso, broccoli e patate arrosto

Un semplice piatto completo a base di pollo con contorni, con petto di pollo impanato servito con riso bianco, broccoli e patate arrosto. Lo yogurt greco viene usato come salsa o intingolo leggero e cremoso.

Ingredienti


  • Petto di pollo impanato, 180 g

  • Riso bianco cotto, 140 g

  • Broccoli, 80 g

  • Patate arrosto, 90 g

  • Yogurt greco, 20 g

  • Olio d'oliva, 5 g

  • Sale, 3 g

  • Pepe nero, 1 g

  • Aglio in polvere, 1 g

  • Erbe aromatiche secche, 0 g


    • Totale: 520 g

    Istruzioni


  • 1. Condisci il petto di pollo con sale, pepe nero, aglio in polvere ed erbe aromatiche secche.

  • 2. Cuoci il petto di pollo impanato finché non è dorato e completamente cotto all'interno.

  • 3. Riscalda il riso bianco cotto e le patate arrosto.

  • 4. Cuoci i broccoli al vapore o sbollentali finché sono teneri ma ancora croccanti.

  • 5. Mescola lo yogurt greco con un pizzico di sale e aglio in polvere per preparare una salsa veloce.

  • 6. Impiatta il riso, i broccoli e le patate arrosto accanto al pollo.

  • 7. Versa un filo leggero di olio d'oliva sulle verdure o sulle patate e servi con la salsa allo yogurt.


    • Tempo di preparazione


    10 minuti

    Tempo di cottura


    20 minuti

    Consigli utili


  • Mantieni i broccoli leggermente cotti così resteranno vivaci e freschi.

  • Servi la salsa allo yogurt fredda per creare contrasto con il pollo e le patate caldi.

  • Se il pollo è già cotto, questo diventa un pasto veloce da assemblare invece di una preparazione completa.
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