Your Recipe

Chicken tinga (shredded chicken in chipotle sauce) with rice and beans

Složka Množství Kalorie
Cibule 110g 44kcal
černé fazole, vařené bez soli 200g 264kcal
Kuřecí brojler, syrové maso, vykostěná prsa 450g 540kcal
Rýžově hnědá střednězrnná vařená 200g 224kcal
Česnek 6g 9kcal
Olivový olej 15g 133kcal
Oregano sušené 5g 13kcal
Rajčata drcená 240g 77kcal
Kmín, mletý 5g 19kcal

Recipe Tags:

OMAD

Recipe Instructions:

Ingredients:
450 grams (1 lb) boneless, skinless chicken breasts
Salt and pepper to taste
15 grams (1 tablespoon) olive oil
1 onion, chopped
2 garlic cloves, minced
1 chipotle pepper in adobo sauce, chopped (adjust to taste)
240 grams (1 cup) tomato puree or crushed tomatoes
5 grams (1 teaspoon) dried oregano
5 grams (1 teaspoon) ground cumin
200 grams (1 cup) cooked rice
200 grams (1 cup) cooked black beans
Fresh cilantro, chopped, for garnish
Instructions:
Season chicken breasts with salt and pepper.
Heat olive oil in a large skillet over medium-high heat.
Add chopped onion and sauté until softened, about 5 minutes.
Add minced garlic and chopped chipotle pepper. Cook for 1 minute until fragrant.
Stir in tomato puree (or crushed tomatoes), dried oregano, and ground cumin.
Add chicken breasts to the skillet and cover with sauce.
Reduce heat to low, cover, and simmer for 20-25 minutes until chicken is cooked through and tender.
Remove chicken from skillet and shred using two forks.
Return shredded chicken to the skillet and stir to coat with sauce.
Serve chicken tinga hot over cooked rice and beans.
Garnish with chopped fresh cilantro.

nutriční údaje
Velikost porce 308 g | ml
Množství na porci 331
1383
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 7.9g 10%
Nasycené tuky 1.4g 7%
Sodík 167mg 7%
Sacharidy celkem 32g 12%
Vláknina 7.6g 27%
Cukr 4.1g
Bílkoviny 33g 65%
Vitamin D 0mcg 0%
Vápník 85mg 7%
Železo 3.9mg 22%
Draslík 853mg 18%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 18.588 mcg 2%
Thiamin [B1] 0.349 mg 29%
Riboflavin [B2] 0.286 mg 22%
Niacin [B3] 12.608 mg 79%
Kyselina pantotenová [B5] 2.22 mg 44%
Vitamin B6 1.181 mg 69%
Kobalamin [B12] 0.236 mcg 0%
Floát [B9] 102.783 mcg 0%
Vitamin C 8.148 mg 9%
Vitamin D 0 mcg 0%
Vitamin E 2.632 mg 18%
Vitamin K 24.512 mcg 20%
Betain 8.029 mg 0%
Cholin 119.152 mg 22%
Carbohydrates
živina Množství DV
Sacharidy celkem 32.5 g 12%
Sugars 4.1 g 8%
Vláknina 7.6 g 27%
Carbohydrate 27.5 g 0%
Čisté sacharidy 28.4g
aminokyseliny
živina Množství DV
Alanin 1.772 g 0%
Arginin 2.14 g 0%
Kyselina asparagová 3.199 g 0%
Cystein 0.343 g 0%
kyselina glutamová 5.098 g 0%
Glycin 1.39 g 0%
Histidin 1.118 g 0%
Izoleucin 1.521 g 0%
Leucin 2.599 g 0%
Lysin 2.837 g 0%
Metionin 0.762 g 0%
Fenylalanin 1.36 g 0%
Prolin 1.091 g 0%
Serin 1.304 g 0%
Treonin 1.4 g 0%
Tryptofan 0.4 g 0%
Tyrosin 1.105 g 0%
Valin 1.652 g 0%
Minerály
živina Množství DV
Vápník 85.2 mg 7%
Měď 0.33 mg 37%
Fluorid 0.3 mcg 0%
Železo 3.91 mg 22%
Hořčík 111.58 mg 27%
Mangan 1.06 mg 46%
Fosfor 385.68 mg 31%
Draslík 852.85 mg 18%
Selen 27.08 mcg 49%
Sodík 167.07 mg 7%
Zinek 1.95 mg 18%
další
živina Množství DV
Voda 231.737 g 0%
Popel 3.164 g 0%