Your Recipe

Chicken tinga (shredded chicken in chipotle sauce) with rice and beans

Zutat  Menge  Kalorien 
Zwiebeln 110g 44kcal
Schwarze Bohnen, gekocht ohne Salz 200g 264kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 450g 540kcal
Reis braun mittelkörnig gekocht 200g 224kcal
Knoblauch 6g 9kcal
Olivenöl 15g 133kcal
Oregano getrocknet 5g 13kcal
Zerkleinerte Tomaten 240g 77kcal
Kreuzkümmel, gemahlen 5g 19kcal

Recipe Tags:

OMAD

Recipe Instructions:

Ingredients:
450 grams (1 lb) boneless, skinless chicken breasts
Salt and pepper to taste
15 grams (1 tablespoon) olive oil
1 onion, chopped
2 garlic cloves, minced
1 chipotle pepper in adobo sauce, chopped (adjust to taste)
240 grams (1 cup) tomato puree or crushed tomatoes
5 grams (1 teaspoon) dried oregano
5 grams (1 teaspoon) ground cumin
200 grams (1 cup) cooked rice
200 grams (1 cup) cooked black beans
Fresh cilantro, chopped, for garnish
Instructions:
Season chicken breasts with salt and pepper.
Heat olive oil in a large skillet over medium-high heat.
Add chopped onion and sauté until softened, about 5 minutes.
Add minced garlic and chopped chipotle pepper. Cook for 1 minute until fragrant.
Stir in tomato puree (or crushed tomatoes), dried oregano, and ground cumin.
Add chicken breasts to the skillet and cover with sauce.
Reduce heat to low, cover, and simmer for 20-25 minutes until chicken is cooked through and tender.
Remove chicken from skillet and shred using two forks.
Return shredded chicken to the skillet and stir to coat with sauce.
Serve chicken tinga hot over cooked rice and beans.
Garnish with chopped fresh cilantro.

Nährwertangaben 
Portionsgröße  308 g | ml
Menge pro Portion  331
1383
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.9g 10%
Gesättigte Fettsäuren  1.4g 7%
Natrium 167mg 7%
Gesamte Kohlenhydrate  32g 12%
Ballaststoffe  7.6g 27%
Zucker  4.1g
Protein  33g 65%
Vitamin D 0mcg 0%
Kalzium 85mg 7%
Eisen  3.9mg 22%
Kalium 853mg 18%
* 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 18.588 mcg 2%
Thiamin [B1] 0.349 mg 29%
Riboflavin [B2] 0.286 mg 22%
Niacin [B3] 12.608 mg 79%
Pantothensäure [B5] 2.22 mg 44%
Vitamin B6 1.181 mg 69%
Cobalamin [B12] 0.236 mcg 0%
Folat [B9] 102.783 mcg 0%
Vitamin C 8.148 mg 9%
Vitamin D 0 mcg 0%
Vitamin E 2.632 mg 18%
Vitamin K 24.512 mcg 20%
Betain 8.029 mg 0%
Cholin 119.152 mg 22%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  32.5 g 12%
Sugars 4.1 g 8%
Ballaststoffe  7.6 g 27%
Carbohydrate 27.5 g 0%
Netto-Kohlenhydrate 28.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.772 g 0%
Arginin 2.14 g 0%
Asparaginsäure 3.199 g 0%
Cystein 0.343 g 0%
Glutaminsäure 5.098 g 0%
Glycin 1.39 g 0%
Histidin 1.118 g 0%
Isoleucin 1.521 g 0%
Leucin 2.599 g 0%
Lysin 2.837 g 0%
Methionin 0.762 g 0%
Phenylalanin 1.36 g 0%
Prolin 1.091 g 0%
Serin 1.304 g 0%
Threonin 1.4 g 0%
Tryptophan 0.4 g 0%
Tyrosin 1.105 g 0%
Valin 1.652 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 85.2 mg 7%
Kupfer 0.33 mg 37%
Fluorid 0.3 mcg 0%
Eisen  3.91 mg 22%
Magnesium 111.58 mg 27%
Mangan 1.06 mg 46%
Phosphor 385.68 mg 31%
Kalium 852.85 mg 18%
Selen 27.08 mcg 49%
Natrium 167.07 mg 7%
Zink 1.95 mg 18%
andere
Nährstoff Menge  DV
Wasser 231.737 g 0%
Asche 3.164 g 0%