Your Recipe

Leftover Roasted Chicken or Fish with Mashed Potatoes and Steamed Vegetables

Zutat  Menge  Kalorien 
Brokkoli, roh 150g 51kcal
Karotten, roh 50g 21kcal
Paprika, roh, gelb, süß 50g 13kcal
Paprika, roh, gelb, süß 50g 14kcal
Paprika, roh, grün, süß 50g 10kcal
Kartoffeln, roh, Fruchtfleisch und Schale 500g 385kcal
Bohnen Grün, roh 50g 16kcal
Butter ohne Salz 28g 201kcal
Milch 2% Fett 60g 30kcal
Schwarzer Pfeffer 0.5g 1kcal
Meersalz 2g 0kcal
Hähnchen, Brathähnchen oder Fritteusen, Fleisch und Haut, gekocht, gebraten 250g 598kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• Leftover roasted chicken or fish
• 2 large potatoes, peeled and diced
• 1/4 cup milk (or more as needed)
• 2 tablespoons butter
• Salt and pepper, to taste
• Assorted vegetables for steaming (such as broccoli, carrots, or green beans)
Instructions:
o Place the diced potatoes in a large pot and cover with cold water.
o Bring to a boil over high heat, then reduce heat to medium-low and simmer for 10-15 minutes, or until potatoes are fork-tender.
o While the potatoes are cooking, prepare your vegetables for steaming. Cut them into bite-sized pieces if needed.
o Set up a steamer basket over boiling water or use a microwave-safe steaming dish. Steam the vegetables until tender, about 5-7 minutes depending on the vegetable.
o Reheat the leftover roasted chicken or fish in the microwave or oven until warmed through.
o Drain the cooked potatoes and return them to the pot.
o Add butter, milk, salt, and pepper to taste. Mash the potatoes until smooth and creamy, adding more milk if needed for desired consistency.
o Divide the mashed potatoes onto plates.
o Arrange the steamed vegetables and reheated leftover roasted chicken or fish alongside the mashed potatoes.
o Season everything with additional salt and pepper if desired.

Nährwertangaben 
Portionsgröße  414 g | ml
Menge pro Portion  446
1866
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 25%
Gesättigte Fettsäuren  11g 55%
Natrium 381mg 17%
Gesamte Kohlenhydrate  39g 14%
Ballaststoffe  6.5g 23%
Zucker  5.7g
Protein  34g 68%
Vitamin D 0mcg 0%
Kalzium 99mg 8%
Eisen  3.2mg 18%
Kalium 1273mg 27%
* 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 300.818 mcg 33%
Thiamin [B1] 0.279 mg 23%
Riboflavin [B2] 0.342 mg 26%
Niacin [B3] 9.862 mg 62%
Pantothensäure [B5] 1.901 mg 38%
Vitamin B6 1.086 mg 64%
Cobalamin [B12] 0.372 mcg 0%
Folat [B9] 84.308 mcg 0%
Vitamin C 145.807 mg 162%
Vitamin D 0 mcg 0%
Vitamin E 1.359 mg 9%
Vitamin K 68.516 mcg 57%
Betain 5.312 mg 0%
Cholin 95.504 mg 17%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  39.2 g 14%
Sugars 5.7 g 11%
Ballaststoffe  6.5 g 23%
Carbohydrate 39.2 g 0%
Netto-Kohlenhydrate 33.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.559 g 0%
Arginin 1.758 g 0%
Asparaginsäure 3.236 g 0%
Cystein 0.387 g 0%
Glutaminsäure 4.531 g 0%
Glycin 1.659 g 0%
Histidin 0.799 g 0%
Isoleucin 1.361 g 0%
Leucin 2.01 g 0%
Lysin 2.208 g 0%
Methionin 0.711 g 0%
Phenylalanin 1.164 g 0%
Prolin 1.304 g 0%
Serin 1.081 g 0%
Threonin 1.187 g 0%
Tryptophan 0.327 g 0%
Tyrosin 0.897 g 0%
Valin 1.432 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 99.38 mg 8%
Kupfer 0.32 mg 36%
Fluorid 17.28 mcg 0%
Eisen  3.22 mg 18%
Magnesium 83.01 mg 20%
Mangan 0.52 mg 23%
Phosphor 324.41 mg 26%
Kalium 1273.38 mg 27%
Selen 22.62 mcg 41%
Natrium 381.29 mg 17%
Zink 2.59 mg 24%
andere
Nährstoff Menge  DV
Wasser 321.727 g 0%
Asche 3.686 g 0%