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Panert kylling med ris, brokkoli og ovnsstekte poteter

Panert kylling med ris, brokkoli og ovnsstekte poteter
Loggført av @ronja | 1 brukere likte denne maten | 0 brukere lagret denne maten

Næringsinnhold

Per porsjon på 520 g

% daglig verdi basert på et kosthold på 2000 kcal

Kalorier 760 kcal
38% DV
Totalt fett 34.0g
52% DV
Enumettet fett17.0g
Flerumettet fett7.0g
Mettet fett8.0g
Transfett0.2g
Totalt karbohydrat 66.0g
22% DV
Kostfiber7.0g
Stivelse51.0g
Sukkerarter8.0g
Protein 46.0g
92% DV
Animalsk protein46.0g

Om

En sammensatt tallerken med panert kylling, ris, brokkoli, ovnsstekte poteter og en stor porsjon gresk yoghurt. Retten er relativt proteinrik, med moderate mengder karbohydrater og fett.

Ingredienser

Vitaminer og mineraler

Vitaminer

NæringsstoffMengdeDV%Halveringstid
Biotin9.0mcg30%
Kolin118.0mg21%
Folat88.0mcg22%
Niacin13.8mg86%
Pantotensyre2.4mg48%
Riboflavin0.6mg48%
Tiamin0.3mg29%
Vitamin A120.0mcg13%
Vitamin B121.1mcg46%
Vitamin B60.9mg56%
Vitamin C62.0mg69%
Vitamin D0.8mcg4%
Vitamin E2.1mg14%
Vitamin K145.0mcg121%

Mineraler

NæringsstoffMengdeDV%Halveringstid
Kalsium310.0mg31%
Kobber210.0mcg23%
Jern3.8mg21%
Magnesium82.0mg20%
Fosfor520.0mg74%
Kalium1180.0mg25%
Selen39.0mcg71%
Natrium910.0mg40%
Sink3.9mg35%

Panert kylling med ris, brokkoli og ovnsstekte poteter

Beskrivelse


Et anrettet kyllingmåltid med panert kyllingbryst, hvit ris, brokkoli og ovnsstekte poteter, servert med gresk yoghurt som et enkelt kremet tilbehør.

Ingredienser


  • 1 panert kyllingbryst

  • 200 g kokt hvit ris

  • 100 g brokkoli

  • 120 g ovnsstekte poteter

  • 50 g gresk yoghurt

  • 10 ml vegetabilsk olje

  • 2 g salt

  • 1 g svart pepper

  • 1 g hvitløkspulver


    • Fremgangsmåte


  • 1. Varm den vegetabilske oljen i en panne eller ildfast form.

  • 2. Stek eller varm opp det panerte kyllingbrystet til det er gjennomvarmt og sprøtt.

  • 3. Krydre brokkolien med salt, svart pepper og hvitløkspulver, og damp eller surr den til den er mør.

  • 4. Varm opp de ovnsstekte potetene til de er gjennomvarme og lett sprø.

  • 5. Varm den hvite risen.

  • 6. Anrett risen, brokkolien og de ovnsstekte potetene ved siden av kyllingen.

  • 7. Server den greske yoghurten ved siden av som dipp eller saus.


    • Notater


  • Total rettvekt: 520 g

  • Næringsinnhold: 760 kcal, 46.0 g protein, 66.0 g karbohydrater, 34.0 g fett
    • Balansert
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