Your Recipe

Garlic Butter Chicken and Vegies

Zutat  Menge  Kalorien 
Brokkoli, roh 100g 34kcal
Zucchini 323g 68kcal
Erbsen roh grün 150g 122kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 520g 624kcal
Knoblauch 12g 18kcal
Basilikum frisch 1.26g 0kcal
Butter, gesalzen 80g 574kcal

Recipe Instructions:

Ingredients
520g uncrumbed chicken breast schnitzel
80g butter
4 garlic cloves, crushed

1 bunch broccolini, trimmed, halved

150g (1 cup) frozen peas

2 zucchini, sliced

2 tbsp baby basil leaves

Methods
Step 1
Season chicken well. Melt 20g of the butter in a non-stick heavy-based frying pan over medium-high heat. Cook the chicken for 2-3 minutes each side or until golden. Transfer to a plate and cover to keep warm.
Step 2
Heat remaining butter in the pan. Cook the garlic for 30 seconds. Add the vegetables and cook, stirring, for 2-3 minutes until vegetables are tender. Return chicken to the pan to heat through.

Step 1
Season chicken well. Melt 20g of the butter in a non-stick heavy-based frying pan over medium-high heat. Cook the chicken for 2-3 minutes each side or until golden. Transfer to a plate and cover to keep warm.
Step 2
Heat remaining butter in the pan. Cook the garlic for 30 seconds. Add the vegetables and cook, stirring, for 2-3 minutes until vegetables are tender. Return chicken to the pan to heat through.

Nährwertangaben 
Portionsgröße  297 g | ml
Menge pro Portion  360
1505
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 26%
Gesättigte Fettsäuren  11g 56%
Natrium 200mg 9%
Gesamte Kohlenhydrate  11g 4%
Ballaststoffe  3.7g 13%
Zucker  2.6g
Protein  35g 69%
Vitamin D 0mcg 0%
Kalzium 55mg 4%
Eisen  1.9mg 11%
Kalium 993mg 21%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 191.519 mcg 21%
Thiamin [B1] 0.281 mg 23%
Riboflavin [B2] 0.348 mg 27%
Niacin [B3] 14.025 mg 88%
Pantothensäure [B5] 2.463 mg 49%
Vitamin B6 1.314 mg 77%
Cobalamin [B12] 0.307 mcg 0%
Folat [B9] 68.879 mcg 0%
Vitamin C 65.828 mg 73%
Vitamin D 0 mcg 0%
Vitamin E 1.441 mg 10%
Vitamin K 48.378 mcg 40%
Betain 9.236 mg 0%
Cholin 126.622 mg 23%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  10.6 g 4%
Sugars 2.6 g 5%
Ballaststoffe  3.7 g 13%
Carbohydrate 10.6 g 0%
Netto-Kohlenhydrate 8g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.948 g 0%
Arginin 2.304 g 0%
Asparaginsäure 3.315 g 0%
Cystein 0.353 g 0%
Glutaminsäure 5.042 g 0%
Glycin 1.479 g 0%
Histidin 1.201 g 0%
Isoleucin 1.624 g 0%
Leucin 2.728 g 0%
Lysin 3.108 g 0%
Methionin 0.839 g 0%
Phenylalanin 1.376 g 0%
Prolin 1.11 g 0%
Serin 1.318 g 0%
Threonin 1.476 g 0%
Tryptophan 0.414 g 0%
Tyrosin 1.178 g 0%
Valin 1.754 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 55.37 mg 4%
Kupfer 0.22 mg 24%
Fluorid 0.56 mcg 0%
Eisen  1.92 mg 11%
Magnesium 82.02 mg 20%
Mangan 0.43 mg 19%
Phosphor 418.56 mg 33%
Kalium 993.1 mg 21%
Selen 31.81 mcg 58%
Natrium 200.17 mg 9%
Zink 2.18 mg 20%
andere
Nährstoff Menge  DV
Wasser 228.135 g 0%
Asche 3.322 g 0%