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빵가루 치킨과 밥, 브로콜리, 구운 감자

빵가루 치킨과 밥, 브로콜리, 구운 감자
기록한 사용자: @ronja | 사용자 1명이 이 음식을 좋아했습니다 | 사용자 0명이 이 음식을 저장했습니다

영양 정보

520g 1회 제공량당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 760 kcal
38% DV
총 지방 34.0g
52% DV
단일불포화지방17.0g
다중불포화지방7.0g
포화지방8.0g
트랜스지방0.2g
총 탄수화물 66.0g
22% DV
식이섬유7.0g
전분51.0g
당류8.0g
단백질 46.0g
92% DV
동물성 단백질46.0g

소개

빵가루 치킨, 흰쌀밥, 브로콜리, 구운 감자에 그릭 요거트를 넉넉히 곁들인 한 접시 메뉴입니다. 1회 제공량 520g당 760kcal이며, 단백질이 46g으로 비교적 높고 탄수화물과 지방은 중간 수준입니다.

재료

비타민 & 미네랄

비타민

영양소함량DV%반감기
비오틴9.0mcg30%
콜린118.0mg21%
엽산88.0mcg22%
나이아신13.8mg86%
판토텐산2.4mg48%
비타민 B20.6mg48%
비타민 B10.3mg29%
비타민 A120.0mcg13%
비타민 B121.1mcg46%
비타민 B60.9mg56%
비타민 C62.0mg69%
비타민 D0.8mcg4%
비타민 E2.1mg14%
비타민 K145.0mcg121%

미네랄

영양소함량DV%반감기
칼슘310.0mg31%
구리210.0mcg23%
철3.8mg21%
마그네슘82.0mg20%
인520.0mg74%
칼륨1180.0mg25%
셀레늄39.0mcg71%
나트륨910.0mg40%
아연3.9mg35%

빵가루 입힌 치킨과 밥, 브로콜리, 구운 감자

설명


빵가루를 입힌 닭가슴살, 흰쌀밥, 브로콜리, 구운 감자를 한 접시에 담고, 간단한 크리미 곁들임으로 그릭 요거트를 함께 제공하는 치킨 플레이트입니다.

재료


  • 빵가루 입힌 닭가슴살 1개

  • 조리된 흰쌀밥 200 g

  • 브로콜리 100 g

  • 구운 감자 120 g

  • 그릭 요거트 50 g

  • 식물성 기름 10 ml

  • 소금 2 g

  • 후추 1 g

  • 마늘가루 1 g


    • 만드는 법


  • 1. 팬이나 오븐 사용 가능한 트레이에 식물성 기름을 두르고 가열합니다.

  • 2. 빵가루 입힌 닭가슴살을 뜨겁고 바삭해질 때까지 조리하거나 다시 데웁니다.

  • 3. 브로콜리에 소금, 후추, 마늘가루로 간한 뒤 부드러워질 때까지 찌거나 볶습니다.

  • 4. 구운 감자를 속까지 따뜻해지고 겉이 살짝 바삭해질 때까지 다시 데웁니다.

  • 5. 흰쌀밥을 데웁니다.

  • 6. 닭고기 옆에 밥, 브로콜리, 구운 감자를 담아 플레이팅합니다.

  • 7. 그릭 요거트는 디핑 또는 소스로 곁들여 제공합니다.


    • 참고


  • 총 요리 중량: 520 g

  • 영양 정보: 760 kcal, 단백질 46.0 g, 탄수화물 66.0 g, 지방 34.0 g
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