Your Recipe

Chicken tenders with a side of brown rice and vegetables

Složka Množství Kalorie
Vejce syrové celé 50g 72kcal
Rýžově hnědá střednězrnná vařená 400g 448kcal
Sýr, parmezán, strouhaný 50g 211kcal
Strouhanka 120g 474kcal

Recipe Tags:

OMAD

Recipe Instructions:

Ingredients:
1 lb (450 grams) chicken tenders
Salt and pepper to taste
1 cup (120 grams) breadcrumbs
1/2 cup (50 grams) grated Parmesan cheese
1 egg, beaten
Vegetable oil for frying
2 cups (400 grams) cooked brown rice
Steamed or roasted vegetables (such as broccoli, carrots, or green beans)
Instructions:
Season chicken tenders with salt and pepper.
In a shallow dish, mix breadcrumbs and grated Parmesan cheese.
Dredge each chicken tender in beaten egg, then coat evenly with breadcrumb mixture.
Heat vegetable oil in a large skillet over medium-high heat.
Fry chicken tenders until golden brown and cooked through, about 3-4 minutes per side.
Remove from skillet and drain on paper towels.
Serve chicken tenders hot with cooked brown rice and steamed or roasted vegetables.

nutriční údaje
Velikost porce 155 g | ml
Množství na porci 301
1259
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 7.1g 9%
Nasycené tuky 2.9g 14%
Sodík 457mg 20%
Sacharidy celkem 47g 17%
Vláknina 3.2g 11%
Cukr 1.9g
Bílkoviny 12g 23%
Vitamin D 0.3mcg 1%
Vápník 182mg 14%
Železo 2.3mg 13%
Draslík 178mg 4%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
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Vitamin
živina Množství DV
Vitamin A 48.5 mcg 5%
Thiamin [B1] 0.4 mg 33%
Riboflavin [B2] 0.233 mg 18%
Niacin [B3] 3.339 mg 21%
Kyselina pantotenová [B5] 0.806 mg 16%
Vitamin B6 0.217 mg 13%
Kobalamin [B12] 0.385 mcg 0%
Floát [B9] 59.075 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 0.25 mcg 1%
Vitamin E 0.155 mg 1%
Vitamin K 3.46 mcg 3%
Betain 0.063 mg 0%
Cholin 42.893 mg 8%
Carbohydrates
živina Množství DV
Sacharidy celkem 46.7 g 17%
Sugars 1.9 g 4%
Vláknina 3.2 g 11%
Carbohydrate 23.6 g 0%
Čisté sacharidy 44.8g
aminokyseliny
živina Množství DV
Alanin 0.372 g 0%
Arginin 0.443 g 0%
Kyselina asparagová 0.613 g 0%
Cystein 0.145 g 0%
kyselina glutamová 1.918 g 0%
Glycin 0.314 g 0%
Histidin 0.186 g 0%
Izoleucin 0.345 g 0%
Leucin 0.616 g 0%
Lysin 0.331 g 0%
Metionin 0.169 g 0%
Fenylalanin 0.401 g 0%
Prolin 0.583 g 0%
Serin 0.44 g 0%
Treonin 0.283 g 0%
Tryptofan 0.099 g 0%
Tyrosin 0.269 g 0%
Valin 0.423 g 0%
Minerály
živina Množství DV
Vápník 182.4 mg 14%
Měď 0.17 mg 19%
Fluorid 0.14 mcg 0%
Železo 2.25 mg 13%
Hořčík 62.78 mg 15%
Mangan 1.38 mg 60%
Fosfor 230.5 mg 18%
Draslík 178.05 mg 4%
Selen 15.77 mcg 29%
Sodík 457.1 mg 20%
Zinek 1.76 mg 16%
další
živina Množství DV
Voda 87.282 g 0%
Popel 2.277 g 0%