Your Recipe

Chicken tenders with a side of brown rice and vegetables

Zutat  Menge  Kalorien 
Ei roh ganz 50g 72kcal
Reis braun mittelkörnig gekocht 400g 448kcal
Käse, Parmesankäse, gerieben 50g 211kcal
Semmelbrösel 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.

Nährwertangaben 
Portionsgröße  155 g | ml
Menge pro Portion  301
1259
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.1g 9%
Gesättigte Fettsäuren  2.9g 14%
Natrium 457mg 20%
Gesamte Kohlenhydrate  47g 17%
Ballaststoffe  3.2g 11%
Zucker  1.9g
Protein  12g 23%
Vitamin D 0.3mcg 1%
Kalzium 182mg 14%
Eisen  2.3mg 13%
Kalium 178mg 4%
* 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. 
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Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.806 mg 16%
Vitamin B6 0.217 mg 13%
Cobalamin [B12] 0.385 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  46.7 g 17%
Sugars 1.9 g 4%
Ballaststoffe  3.2 g 11%
Carbohydrate 23.6 g 0%
Netto-Kohlenhydrate 44.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.372 g 0%
Arginin 0.443 g 0%
Asparaginsäure 0.613 g 0%
Cystein 0.145 g 0%
Glutaminsäure 1.918 g 0%
Glycin 0.314 g 0%
Histidin 0.186 g 0%
Isoleucin 0.345 g 0%
Leucin 0.616 g 0%
Lysin 0.331 g 0%
Methionin 0.169 g 0%
Phenylalanin 0.401 g 0%
Prolin 0.583 g 0%
Serin 0.44 g 0%
Threonin 0.283 g 0%
Tryptophan 0.099 g 0%
Tyrosin 0.269 g 0%
Valin 0.423 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 182.4 mg 14%
Kupfer 0.17 mg 19%
Fluorid 0.14 mcg 0%
Eisen  2.25 mg 13%
Magnesium 62.78 mg 15%
Mangan 1.38 mg 60%
Phosphor 230.5 mg 18%
Kalium 178.05 mg 4%
Selen 15.77 mcg 29%
Natrium 457.1 mg 20%
Zink 1.76 mg 16%
andere
Nährstoff Menge  DV
Wasser 87.282 g 0%
Asche 2.277 g 0%