Your Recipe

Chicken, leek & brown rice stir-fry

Zutat  Menge  Kalorien 
Grünkohl 80g 28kcal
Lauch 322g 196kcal
Paprika, roh, gelb, süß 149g 39kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 250g 300kcal
Reis braun mittelkörnig roh 500g 1810kcal
Olivenöl 14g 124kcal
Essig Rotwein 14.9g 3kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 16g 9kcal
Wurst, Schweinefleisch, Chorizo, Link oder gemahlen, roh 100g 296kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 tbsp olive oil
250g chicken breast, thinly sliced
100g chorizo, chopped
1 leek, halved lengthways and finely sliced
1 red pepper, deseeded and chopped
80g kale, any tough stalks removed, leaves roughly chopped
1 tbsp low salt soy sauce
1 tbsp red wine vinegar
2 x 250g pouches microwave wholegrain rice
Method
STEP 1
Heat the oil in a frying pan over a high heat and fry the chicken for 3 mins. Stir in the chorizo and cook for 2 mins more until the chicken is light golden and the chorizo has released its fat. Scoop the chicken and chorizo into a bowl using a slotted spoon, leaving as much oil in the pan as you can. Set aside.

STEP 2
Tip the leek and red pepper into the pan and cook for 2 mins, stirring frequently until slightly softened. Add the kale and fry for 1 min more until the leaves have just started to wilt at the edges.

STEP 3
Drizzle in the soy sauce and vinegar and scatter in the rice, breaking up any large chunks with a wooden spoon. Stir the chicken and chorizo back into the pan and toss everything together to combine. Cook for 3 mins until the rice is heated through, then serve.

Nährwertangaben 
Portionsgröße  361 g | ml
Menge pro Portion  701
2934
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 20%
Gesättigte Fettsäuren  3.8g 19%
Natrium 403mg 18%
Gesamte Kohlenhydrate  111g 40%
Ballaststoffe  7.3g 26%
Zucker  4.9g
Protein  29g 59%
Vitamin D 0.4mcg 2%
Kalzium 151mg 12%
Eisen  5.1mg 28%
Kalium 929mg 20%
* 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 179.123 mcg 20%
Thiamin [B1] 0.719 mg 60%
Riboflavin [B2] 0.377 mg 29%
Niacin [B3] 13.721 mg 86%
Pantothensäure [B5] 3.122 mg 62%
Vitamin B6 1.553 mg 91%
Cobalamin [B12] 0.631 mcg 0%
Folat [B9] 113.44 mcg 0%
Vitamin C 76.02 mg 84%
Vitamin D 0.375 mcg 2%
Vitamin E 2.387 mg 16%
Vitamin K 124.937 mcg 104%
Betain 7.045 mg 0%
Cholin 86.564 mg 16%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  111 g 40%
Sugars 4.9 g 10%
Ballaststoffe  7.3 g 26%
Carbohydrate 109.8 g 0%
Netto-Kohlenhydrate 106.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.491 g 0%
Arginin 1.79 g 0%
Asparaginsäure 2.489 g 0%
Cystein 0.296 g 0%
Glutaminsäure 4.387 g 0%
Glycin 1.191 g 0%
Histidin 0.829 g 0%
Isoleucin 1.189 g 0%
Leucin 2.091 g 0%
Lysin 1.827 g 0%
Methionin 0.609 g 0%
Phenylalanin 1.152 g 0%
Prolin 1.001 g 0%
Serin 1.158 g 0%
Threonin 1.081 g 0%
Tryptophan 0.318 g 0%
Tyrosin 0.918 g 0%
Valin 1.384 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 151.49 mg 12%
Kupfer 0.51 mg 57%
Fluorid 0 mcg 0%
Eisen  5.09 mg 28%
Magnesium 237.77 mg 57%
Mangan 5.36 mg 233%
Phosphor 556.17 mg 44%
Kalium 929.42 mg 20%
Selen 19.94 mcg 36%
Natrium 402.6 mg 18%
Zink 3.67 mg 33%
andere
Nährstoff Menge  DV
Wasser 200.963 g 0%
Asche 4.705 g 0%