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Frango panado com arroz, brócolos e batatas assadas

Frango panado com arroz, brócolos e batatas assadas
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Informação Nutricional

Por porção de 520g

% Valor Diário com base numa dieta de 2000 kcal

Calorias 760 kcal
38% DV
Gordura total 34.0g
52% DV
Gorduras monoinsaturadas18.0g
Gorduras polinsaturadas6.0g
Gorduras saturadas8.0g
Gorduras trans0.2g
Hidratos de carbono totais 64.0g
21% DV
Fibra7.0g
Amido49.0g
Açúcares8.0g
Proteína 48.0g
96% DV
Proteína animal48.0g

Sobre

Prato misto com frango panado, arroz, brócolos, batatas assadas e uma porção generosa de iogurte grego. É rico em proteína, com quantidades moderadas de hidratos de carbono e gordura, provavelmente devido ao panado e ao óleo de confeção.

Ingredientes

Vitaminas e Minerais

Vitaminas

NutrienteQuantidadeVD%Meia-vida
Biotina (B7)12.0mcg40%
Colina145.0mg26%
Folato (B9)95.0mcg24%
Niacina (B3)14.8mg93%
Ácido pantoténico (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%

Minerais

NutrienteQuantidadeVD%Meia-vida
Cálcio290.0mg29%
Cobre210.0mcg23%
Ferro3.8mg21%
Magnésio88.0mg21%
Fósforo520.0mg74%
Potássio1180.0mg25%
Selénio42.0mcg76%
Sódio780.0mg34%
Zinco3.6mg33%

Frango Panado com Arroz, Brócolos e Batatas Assadas

Uma refeição simples com frango e acompanhamentos, com peito de frango panado servido com arroz branco, brócolos e batatas assadas. O iogurte grego é usado como molho ou dip leve e cremoso.

Ingredientes


  • Peito de frango panado, 180 g

  • Arroz branco cozido, 140 g

  • Brócolos, 80 g

  • Batatas assadas, 90 g

  • Iogurte grego, 20 g

  • Azeite, 5 g

  • Sal, 3 g

  • Pimenta-preta, 1 g

  • Alho em pó, 1 g

  • Ervas secas, 0 g


    • Total: 520 g

    Instruções


  • 1. Tempere o peito de frango com sal, pimenta-preta, alho em pó e ervas secas.

  • 2. Cozinhe o peito de frango panado até ficar dourado e completamente cozinhado por dentro.

  • 3. Aqueça o arroz branco cozido e as batatas assadas.

  • 4. Coza a vapor ou escalde os brócolos até ficarem tenros, mas ainda firmes.

  • 5. Misture o iogurte grego com uma pitada de sal e alho em pó para fazer um molho rápido.

  • 6. Emprate o arroz, os brócolos e as batatas assadas ao lado do frango.

  • 7. Regue ligeiramente os legumes ou as batatas com o azeite e sirva com o molho de iogurte.


    • Tempo de preparação


    10 minutos

    Tempo de cozedura


    20 minutos

    Dicas úteis


  • Mantenha os brócolos ligeiramente cozinhados para que continuem vivos na cor e frescos.

  • Sirva o molho de iogurte frio para criar contraste com o frango e as batatas quentes.

  • Se o frango já estiver cozinhado, esta passa a ser uma refeição rápida de montagem em vez de uma confeção completa.
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