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Pane Tavuk, Pirinç, Brokoli ve Fırın Patates

Pane Tavuk, Pirinç, Brokoli ve Fırın Patates
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Besin Değerleri

520 g porsiyon başına

% Günlük Değer, 2000 kcal'lik bir diyete dayanmaktadır

Kalori 760 kcal
38% DV
Toplam Yağ 34.0g
52% DV
Tekli Doymamış Yağ18.0g
Çoklu Doymamış Yağ6.0g
Doymuş Yağ8.0g
Trans Yağ0.2g
Toplam Karbonhidrat 64.0g
21% DV
Lif7.0g
Nişasta49.0g
Şekerler8.0g
Protein 48.0g
96% DV
Hayvansal Protein48.0g

Hakkında

Pane tavuk, pirinç, brokoli, fırın patates ve bol miktarda süzme yoğurt içeren karışık bir tabaktır. Protein oranı yüksektir; karbonhidrat ve yağ miktarı ise pane harcı ve pişirme yağından dolayı orta seviyededir.

İçindekiler

Vitaminler ve Mineraller

Vitaminler

Besin öğesiMiktarGD%Yarı ömür
Biyotin (B7)12.0mcg40%
Kolin145.0mg26%
Folat (B9)95.0mcg24%
Niasin (B3)14.8mg93%
Pantotenik Asit (B5)2.4mg48%
Riboflavin (B2)0.7mg50%
Tiamin (B1)0.3mg29%
A Vitamini180.0mcg20%
B12 Vitamini0.9mcg38%
B6 Vitamini1.1mg65%
C Vitamini62.0mg69%
D Vitamini0.4mcg2%
E Vitamini2.1mg14%
K Vitamini135.0mcg113%

Mineraller

Besin öğesiMiktarGD%Yarı ömür
Kalsiyum290.0mg29%
Bakır210.0mcg23%
Demir3.8mg21%
Magnezyum88.0mg21%
Fosfor520.0mg74%
Potasyum1180.0mg25%
Selenyum42.0mcg76%
Sodyum780.0mg34%
Çinko3.6mg33%

Pirinç, Brokoli ve Fırınlanmış Patates ile Pane Tavuk

Pane tavuk göğsünün beyaz pirinç, brokoli ve fırınlanmış patates ile servis edildiği, sade bir tabakta sunulan tavuk ve garnitür yemeği. Greek yoğurt, hafif ve kremsi bir sos veya dip olarak kullanılır.

Malzemeler


  • Pane tavuk göğsü, 180 g

  • Pişmiş beyaz pirinç, 140 g

  • Brokoli, 80 g

  • Fırınlanmış patates, 90 g

  • Greek yoğurt, 20 g

  • Zeytinyağı, 5 g

  • Tuz, 3 g

  • Karabiber, 1 g

  • Sarımsak tozu, 1 g

  • Kuru otlar, 0 g


    • Toplam: 520 g

    Hazırlanışı


  • 1. Tavuk göğsünü tuz, karabiber, sarımsak tozu ve kuru otlarla çeşnilendirin.

  • 2. Pane tavuk göğsünü altın rengi alana ve tamamen pişene kadar pişirin.

  • 3. Pişmiş beyaz pirinci ve fırınlanmış patatesleri ısıtın.

  • 4. Brokoliyi diri kalacak yumuşaklığa gelene kadar buharda pişirin veya haşlayın.

  • 5. Hızlı bir sos hazırlamak için Greek yoğurdu bir tutam tuz ve sarımsak tozu ile karıştırın.

  • 6. Pirinci, brokoliyi ve fırınlanmış patatesleri tavuğun yanına tabakta yerleştirin.

  • 7. Zeytinyağını sebzelerin veya patateslerin üzerine hafifçe gezdirin ve yoğurtlu sos ile servis edin.


    • Hazırlık süresi


    10 dakika

    Pişirme süresi


    20 dakika

    Faydalı ipuçları


  • Brokoliyi hafif pişmiş bırakın ki canlı rengini ve tazeliğini korusun.

  • Sıcak tavuk ve patateslere karşıtlık oluşturması için yoğurtlu sosu soğuk servis edin.

  • Tavuk zaten pişmişse, bu yemek tam bir pişirme yerine hızlı bir birleştirme yemeğine dönüşür.
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