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Breaded Chicken with Rice, Broccoli, and Roasted Potatoes

Breaded Chicken with Rice, Broccoli, and Roasted Potatoes
Logged by @ronja | 1 user liked this food

Nutrition Facts

Per 520g serving

% Daily Value based on a 2000 kcal diet

Calories 760 kcal
38% DV
Total Fat 34.0g
52% DV
Monounsaturated Fat17.0g
Polyunsaturated Fat7.0g
Saturated Fat8.0g
Trans Fat0.2g
Total Carbohydrate 66.0g
22% DV
Fiber7.0g
Starch51.0g
Sugars8.0g
Protein 46.0g
92% DV
Animal Protein46.0g

About

A mixed plate with breaded chicken, rice, broccoli, roasted potatoes, and a large serving of Greek yogurt. It is relatively high in protein with moderate carbohydrates and fat.

Ingredients

Vitamins & Minerals

Vitamins

NutrientAmountDV%Half-life
Choline118.0mg21%
Vitamin A120.0mcg13%
Vitamin B10.3mg29%
Vitamin B121.1mcg46%
Vitamin B20.6mg48%
Vitamin B313.8mg86%
Vitamin B52.4mg48%
Vitamin B60.9mg56%
Vitamin B79.0mcg30%
Vitamin B988.0mcg22%
Vitamin C62.0mg69%
Vitamin D0.8mcg4%
Vitamin E2.1mg14%
Vitamin K145.0mcg121%

Minerals

NutrientAmountDV%Half-life
Calcium310.0mg31%
Copper210.0mcg23%
Iron3.8mg21%
Magnesium82.0mg20%
Phosphorus520.0mg74%
Potassium1180.0mg25%
Selenium39.0mcg71%
Sodium910.0mg40%
Zinc3.9mg35%

Breaded Chicken with Rice, Broccoli, and Roasted Potatoes

Description


A plated chicken meal with breaded chicken breast, white rice, broccoli, and roasted potatoes, served with Greek yogurt as a simple creamy accompaniment.

Ingredients


  • 1 breaded chicken breast

  • 200 g cooked white rice

  • 100 g broccoli

  • 120 g roasted potatoes

  • 50 g Greek yogurt

  • 10 ml vegetable oil

  • 2 g salt

  • 1 g black pepper

  • 1 g garlic powder


    • Method


  • 1. Heat the vegetable oil in a pan or oven-safe tray.

  • 2. Cook or reheat the breaded chicken breast until hot and crisp.

  • 3. Season the broccoli with salt, black pepper, and garlic powder, then steam or sauté until tender.

  • 4. Reheat the roasted potatoes until warmed through and lightly crisp.

  • 5. Warm the white rice.

  • 6. Plate the rice, broccoli, and roasted potatoes alongside the chicken.

  • 7. Serve the Greek yogurt on the side as a dip or sauce.


    • Notes


  • Total dish weight: 520 g

  • Nutritional info: 760 kcal, 46.0 g protein, 66.0 g carbs, 34.0 g fat
    • Balanced

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