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Nilagang Manok at Gulay

Nilagang Manok at Gulay
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Nutrition Facts

Bawat serving na 360g

% Daily Value batay sa 2000 kcal na diyeta

Calories 286 kcal
14% DV
Kabuuang Taba 12.0g
18% DV
Monounsaturated Fat6.0g
Polyunsaturated Fat1.8g
Saturated Fat2.2g
Trans Fat0.1g
Kabuuang Carbohydrate 22.0g
7% DV
Hibla4.0g
Almirol14.0g
Asukal4.0g
Protina 25.0g
50% DV
Protina ng Hayop22.0g
Protina ng Halaman3.0g

Tungkol dito

Isang ulam na manok na mataas sa protina, may katamtamang dami ng mantika, at may kasamang ginisang halong gulay. Mababa hanggang katamtaman sa carbohydrates, na may kaunting fiber mula sa mga gulay.

Mga Sangkap

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)4.0mcg13%
Choline55.0mg10%
Folate (B9)28.0mcg7%
Niacin (B3)7.5mg47%
Pantothenic Acid (B5)1.0mg20%
Riboflavin (B2)0.1mg9%
Tiamina (B1)0.1mg7%
Bitamina A180.0mcg20%
Bitamina B120.3mcg10%
Bitamina B60.3mg21%
Bitamina C10.0mg11%
Bitamina D0.2mcg1%
Bitamina E1.8mg12%
Bitamina K12.0mcg10%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum28.0mg3%
Tanso0.1mcg0%
Bakal1.1mg6%
Magnesiyo26.0mg6%
Posporus190.0mg27%
Potasyo420.0mg9%
Selenium18.0mcg33%
Sodyum520.0mg23%
Sink1.2mg11%

Nilagang Manok at Gulay

Isang simpleng nilagang manok at gulay na may chicken tenderloins, patatas, karot, zucchini, at sibuyas na pinakukuluan sa vegetable stock. Isa itong magaang ngunit nakakabusog na ulam na niluluto sa iisang palayok.

Mga Sangkap


  • Chicken tenderloins 120 g

  • Patatas 80 g

  • Zucchini 50 g

  • Karot 35 g

  • Sibuyas 30 g

  • Vegetable stock 25 ml

  • Olive oil 10 g

  • Bawang 5 g

  • Asin 3 g

  • Itim na paminta 2 g


    • Kabuuang timbang: 360 g

    Mga Tagubilin


  • 1. Hiwain nang maliliit ang patatas, karot, zucchini, sibuyas, at bawang.

  • 2. Painitin ang olive oil sa isang palayok sa katamtamang init.

  • 3. Idagdag ang sibuyas at bawang at lutuin nang 1 hanggang 2 minuto hanggang mabango.

  • 4. Idagdag ang chicken tenderloins at lutuin hanggang bahagyang maluto ang labas.

  • 5. Idagdag ang patatas, karot, zucchini, asin, at itim na paminta.

  • 6. Ibuhos ang vegetable stock at pakuluin nang marahan.

  • 7. Takpan at lutuin nang 12 hanggang 15 minuto, hinahalo paminsan-minsan, hanggang malutong mabuti ang manok at lumambot ang mga gulay.

  • 8. Ihain nang mainit.


    • Oras ng paghahanda at oras ng pagluluto


  • Oras ng paghahanda: 10 minuto

  • Oras ng pagluluto: 20 minuto


    • Mga kapaki-pakinabang na tip


  • Hiwain ang mga gulay nang magkakapantay ang laki upang sabay-sabay silang maluto.

  • Pakuluin nang marahan upang manatiling malambot ang manok.

  • Magdagdag ng kaunting stock kung mas gusto mo ng mas masabaw na nilaga.
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