Your Recipe

Chicken & Goat Cheese Skillet

Zutat  Menge  Kalorien 
Spargel 134g 27kcal
Tomaten 186g 33kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 227g 272kcal
Milch 2% Fett 45.9g 23kcal
Knoblauch 3g 4kcal
Speisesalz 1.4g 0kcal
Olivenöl 8.87g 78kcal
Schwarzer Pfeffer, gemahlen 0.2875g 1kcal
Käse, Ziege, harter Typ 30g 136kcal

Recipe Tags:

Ketogenic Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1/2 pound boneless skinless chicken breasts, cut into 1-inch pieces
1/4 teaspoon salt
1/8 teaspoon pepper
2 teaspoons olive oil
1 cup cut fresh asparagus (1-inch pieces)
1 garlic clove, minced
3 plum tomatoes, chopped
3 tablespoons 2% milk
2 tablespoons herbed fresh goat cheese, crumbled
Hot cooked rice or pasta
Additional goat cheese, optional
Directions
1. Toss chicken with salt and pepper. In a large skillet, heat oil over medium-high heat; saute chicken until no longer pink, 4-6 minutes. Remove from pan; keep warm.
2. Add asparagus to skillet; cook and stir over medium-high heat 1 minute. Add garlic; cook and stir 30 seconds. Stir in tomatoes, milk and 2 tablespoons cheese; cook, covered, over medium heat until cheese begins to melt, 2-3 minutes. Stir in chicken. Serve with rice. If desired, top with additional cheese.

Nährwertangaben 
Portionsgröße  318 g | ml
Menge pro Portion  287
1203
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 13g 17%
Gesättigte Fettsäuren  5.3g 26%
Natrium 403mg 18%
Gesamte Kohlenhydrate  8.2g 3%
Ballaststoffe  2.6g 9%
Zucker  5.2g
Protein  33g 67%
Vitamin D 0.1mcg 1%
Kalzium 196mg 15%
Eisen  2.5mg 14%
Kalium 782mg 17%
* 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. 
PDF drucken 
Vitamin
Nährstoff Menge  DV
Vitamin A 154.1 mcg 17%
Thiamin [B1] 0.27 mg 23%
Riboflavin [B2] 0.536 mg 41%
Niacin [B3] 12.497 mg 78%
Pantothensäure [B5] 2.117 mg 42%
Vitamin B6 1.096 mg 64%
Cobalamin [B12] 0.378 mcg 0%
Folat [B9] 60.822 mcg 0%
Vitamin C 17.007 mg 19%
Vitamin D 0.105 mcg 1%
Vitamin E 2.59 mg 17%
Vitamin K 48.18 mcg 40%
Betain 8.571 mg 0%
Cholin 116.586 mg 21%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  8.2 g 3%
Sugars 5.2 g 10%
Ballaststoffe  2.6 g 9%
Carbohydrate 7.8 g 0%
Netto-Kohlenhydrate 3g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.7 g 0%
Arginin 1.974 g 0%
Asparaginsäure 3.169 g 0%
Cystein 0.324 g 0%
Glutaminsäure 5.377 g 0%
Glycin 1.244 g 0%
Histidin 1.148 g 0%
Isoleucin 1.553 g 0%
Leucin 2.694 g 0%
Lysin 2.946 g 0%
Methionin 0.834 g 0%
Phenylalanin 1.331 g 0%
Prolin 1.431 g 0%
Serin 1.294 g 0%
Threonin 1.433 g 0%
Tryptophan 0.404 g 0%
Tyrosin 1.186 g 0%
Valin 1.786 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 196.41 mg 15%
Kupfer 0.33 mg 37%
Fluorid 2.98 mcg 0%
Eisen  2.46 mg 14%
Magnesium 62.64 mg 15%
Mangan 0.31 mg 13%
Phosphor 431.9 mg 35%
Kalium 782.2 mg 17%
Selen 29.04 mcg 53%
Natrium 402.98 mg 18%
Zink 1.66 mg 15%
andere
Nährstoff Menge  DV
Wasser 259.941 g 0%
Asche 4.05 g 0%