Your Recipe

Tex Mex Chicken and Zucchini

Složka Množství Kalorie
Koriandr listy 8.5g 2kcal
Kukuřice 154g 132kcal
Cibule 110g 44kcal
Paprika, zelená, sladká 240g 48kcal
Rajčata 397g 71kcal
Cuketa 646g 136kcal
Kuřecí brojler, syrové maso, vykostěná prsa 454g 545kcal
Černé fazole 397g 524kcal
Česnek 9g 13kcal
Sůl, stolní 5.69g 0kcal
Rostlinný olej 14g 124kcal
Cibule, jarní nebo šalotka (včetně vrcholků a cibulek), syrová 26g 8kcal
Kmín, mletý 12.7g 48kcal
Sýr, colby 118g 465kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 lb boneless & skinless chicken breasts cut into 1" pieces
2 large zucchini diced
2 medium bell peppers chopped
1 medium onion finely chopped

3 large garlic cloves minced
1 cup corn frozen or fresh
1 tbsp oil for frying
14 oz can low sodium black beans drained & rinsed
14 oz can low sodium diced tomatoes not drained
1 tsp store bought or homemade taco seasoning
1 tbsp cumin divided
1 tsp salt
Ground black pepper to taste
1 cup Tex Mex or Colby Jack cheese shredded
1/2 cup green onions chopped
1/2 cup cilantro chopped
Instructions
Preheat large (12 inch) deep skillet on low - medium heat and swirl oil to coat. Add onion, garlic and bell pepper; saute for 3 minutes, stirring occasionally.
Move vegetables to the side of the skillet and add chicken. Sprinkle with 1 tsp cumin, salt and black pepper. Cook for about 5 minutes, stirring occasionally.
Add corn, beans, tomatoes, zucchini, taco seasoning and remaining cumin. Stir, cover and cook on low-medium for 10 minutes.
Sprinkle with cheese, cover and cook for a few minutes or until cheese has melted. Top with green onion and cilantro.
Serve hot, on its own or with Instant Pot brown rice or Instant Pot quinoa. Or as a garnish, feel free to add sour cream, cilantro and black olives after the cheese was melted. Top with crushed tortilla chips. Use as filling in low carb wraps, garnished with sliced avocado.

nutriční údaje
Velikost porce 432 g | ml
Množství na porci 360
1507
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 12g 16%
Nasycené tuky 5g 25%
Sodík 539mg 23%
Sacharidy celkem 32g 12%
Vláknina 9.6g 34%
Cukr 5.6g
Bílkoviny 33g 66%
Vitamin D 0.1mcg 1%
Vápník 221mg 17%
Železo 4.7mg 26%
Draslík 1393mg 30%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 131.242 mcg 15%
Thiamin [B1] 0.396 mg 33%
Riboflavin [B2] 0.343 mg 26%
Niacin [B3] 9.582 mg 60%
Kyselina pantotenová [B5] 2.053 mg 41%
Vitamin B6 1.049 mg 62%
Kobalamin [B12] 0.322 mcg 0%
Floát [B9] 162.568 mcg 0%
Vitamin C 82.869 mg 92%
Vitamin D 0.118 mcg 1%
Vitamin E 1.985 mg 13%
Vitamin K 33.66 mcg 28%
Betain 5.355 mg 0%
Cholin 101.68 mg 18%
Carbohydrates
živina Množství DV
Sacharidy celkem 32.3 g 12%
Sugars 5.6 g 11%
Vláknina 9.6 g 34%
Carbohydrate 30.5 g 0%
Čisté sacharidy 26.7g
aminokyseliny
živina Množství DV
Alanin 1.642 g 0%
Arginin 1.907 g 0%
Kyselina asparagová 3.235 g 0%
Cystein 0.316 g 0%
kyselina glutamová 5.474 g 0%
Glycin 1.243 g 0%
Histidin 1.068 g 0%
Izoleucin 1.553 g 0%
Leucin 2.629 g 0%
Lysin 2.674 g 0%
Metionin 0.721 g 0%
Fenylalanin 1.456 g 0%
Prolin 1.511 g 0%
Serin 1.449 g 0%
Treonin 1.322 g 0%
Tryptofan 0.389 g 0%
Tyrosin 1.134 g 0%
Valin 1.718 g 0%
Minerály
živina Množství DV
Vápník 221.04 mg 17%
Měď 0.4 mg 45%
Fluorid 2.54 mcg 0%
Železo 4.68 mg 26%
Hořčík 140.12 mg 33%
Mangan 0.81 mg 35%
Fosfor 510.99 mg 41%
Draslík 1392.94 mg 30%
Selen 21.83 mcg 40%
Sodík 538.53 mg 23%
Zinek 3.21 mg 29%
další
živina Množství DV
Voda 348.907 g 0%
Popel 5.65 g 0%