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Ayam Bersalut Serbuk Roti dengan Nasi, Brokoli dan Kentang Panggang

Ayam Bersalut Serbuk Roti dengan Nasi, Brokoli dan Kentang Panggang
Direkodkan oleh @ronja | 1 pengguna menyukai makanan ini | 0 pengguna menyimpan makanan ini

Fakta Pemakanan

Setiap hidangan 520g

% Nilai Harian berdasarkan diet 2000 kcal

Kalori 760 kcal
38% DV
Jumlah Lemak 34.0g
52% DV
Lemak Mono Tak Tepu17.0g
Lemak Poli Tak Tepu7.0g
Lemak Tepu8.0g
Lemak Trans0.2g
Jumlah Karbohidrat 66.0g
22% DV
Serat7.0g
Kanji51.0g
Jumlah Gula8.0g
Protein 46.0g
92% DV
Protein Haiwan46.0g

Tentang

Hidangan campuran dengan ayam bersalut serbuk roti, nasi putih, brokoli, kentang panggang dan hidangan besar yogurt Greek. Ia agak tinggi protein dengan karbohidrat dan lemak yang sederhana.

Bahan-bahan

Vitamin & Mineral

Vitamin

NutrienJumlahDV%Separuh hayat
Biotin (B7)9.0mcg30%
Kolina118.0mg21%
Folat (B9)88.0mcg22%
Niasin (B3)13.8mg86%
Asid Pantotenik (B5)2.4mg48%
Riboflavin (B2)0.6mg48%
Tiamina (B1)0.3mg29%
Vitamin A120.0mcg13%
Vitamin B121.1mcg46%
Vitamin B60.9mg56%
Vitamin C62.0mg69%
Vitamin D0.8mcg4%
Vitamin E2.1mg14%
Vitamin K145.0mcg121%

Mineral

NutrienJumlahDV%Separuh hayat
Kalsium310.0mg31%
Kuprum210.0mcg23%
Zat Besi3.8mg21%
Magnesium82.0mg20%
Fosforus520.0mg74%
Kalium1180.0mg25%
Selenium39.0mcg71%
Natrium910.0mg40%
Zink3.9mg35%

Ayam Bersalut Serbuk Roti dengan Nasi, Brokoli dan Kentang Panggang

Description


Hidangan ayam di atas pinggan dengan dada ayam bersalut serbuk roti, nasi putih, brokoli dan kentang panggang, dihidangkan bersama yogurt Greek sebagai iringan berkrim yang ringkas.

Ingredients


  • 1 dada ayam bersalut serbuk roti

  • 200 g nasi putih yang dimasak

  • 100 g brokoli

  • 120 g kentang panggang

  • 50 g yogurt Greek

  • 10 ml minyak sayuran

  • 2 g garam

  • 1 g lada hitam

  • 1 g serbuk bawang putih


    • Method


  • 1. Panaskan minyak sayuran dalam kuali atau dulang yang selamat digunakan dalam ketuhar.

  • 2. Masak atau panaskan semula dada ayam bersalut serbuk roti sehingga panas dan rangup.

  • 3. Perasakan brokoli dengan garam, lada hitam dan serbuk bawang putih, kemudian kukus atau tumis sehingga lembut.

  • 4. Panaskan semula kentang panggang sehingga panas sekata dan sedikit rangup.

  • 5. Panaskan nasi putih.

  • 6. Susun nasi, brokoli dan kentang panggang di atas pinggan bersama ayam.

  • 7. Hidangkan yogurt Greek di tepi sebagai pencicah atau sos.


    • Notes


  • Jumlah berat hidangan: 520 g

  • Maklumat pemakanan: 760 kcal, 46.0 g protein, 66.0 g karbohidrat, 34.0 g lemak
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