Your Recipe

Grilled Chicken with Black Bean Salsa

Zutat  Menge  Kalorien 
Mango 150g 90kcal
Koriander (Cilantro) Blätter 4.25g 1kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 565g 678kcal
Brauner Zucker 9.17g 35kcal
Schwarze Bohnen 425.243g 561kcal
Speisesalz 5.69g 0kcal
Olivenöl 39.9g 353kcal
Oregano getrocknet 1.01g 3kcal
Schwarzer Pfeffer 1.15g 3kcal
Kreuzkümmel, gemahlen 4g 15kcal
Paprika, Jalapeno, roh 2g 1kcal
Limettensaft 46.02g 12kcal

Recipe Tags:

South Beach Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 cup lime juice
2 tablespoons olive oil
2 teaspoons ground cumin
1 teaspoon salt
1 teaspoon dried oregano
1/2 teaspoon pepper
5 boneless skinless chicken breast halves (4 ounces each)
black bean salsa:
1 can (15 ounces) black beans, rinsed and drained
1 mango, peeled and cubed
1/4 cup minced fresh cilantro
3 tablespoons lime juice
1 tablespoon olive oil
2 teaspoons brown sugar
1 teaspoon minced jalapeno pepper
irections
In a small bowl, whisk the first six ingredients. Pour 2/3 cup marinade into a large resealable plastic bag. Add chicken; seal bag and turn to coat. Refrigerate 1-2 hours. Reserve remaining marinade for basting. In a small bowl, combine salsa ingredients; toss to combine.
Drain chicken, discarding marinade. Grill, covered, over medium heat or broil 4 in. from heat 5-6 minutes on each side or until a thermometer reads 165°, basting occasionally with reserved marinade during the last 4 minutes. Serve with salsa.

Nährwertangaben 
Portionsgröße  251 g | ml
Menge pro Portion  350
1465
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 12g 15%
Gesättigte Fettsäuren  1.9g 10%
Natrium 496mg 22%
Gesamte Kohlenhydrate  28g 10%
Ballaststoffe  8.2g 29%
Zucker  6.5g
Protein  33g 67%
Vitamin D 0mcg 0%
Kalzium 47mg 4%
Eisen  3mg 16%
Kalium 768mg 16%
* 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 30.38 mcg 3%
Thiamin [B1] 0.331 mg 28%
Riboflavin [B2] 0.271 mg 21%
Niacin [B3] 11.557 mg 72%
Pantothensäure [B5] 1.978 mg 40%
Vitamin B6 1.024 mg 60%
Cobalamin [B12] 0.237 mcg 0%
Folat [B9] 151.964 mcg 0%
Vitamin C 14.451 mg 16%
Vitamin D 0 mcg 0%
Vitamin E 2.914 mg 19%
Vitamin K 22.802 mcg 19%
Betain 7.978 mg 0%
Cholin 123.742 mg 22%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  27.9 g 10%
Sugars 6.5 g 13%
Ballaststoffe  8.2 g 29%
Carbohydrate 26.8 g 0%
Netto-Kohlenhydrate 21.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.829 g 0%
Arginin 2.198 g 0%
Asparaginsäure 3.339 g 0%
Cystein 0.349 g 0%
Glutaminsäure 4.955 g 0%
Glycin 1.433 g 0%
Histidin 1.165 g 0%
Isoleucin 1.591 g 0%
Leucin 2.725 g 0%
Lysin 2.984 g 0%
Methionin 0.777 g 0%
Phenylalanin 1.444 g 0%
Prolin 1.146 g 0%
Serin 1.395 g 0%
Threonin 1.468 g 0%
Tryptophan 0.414 g 0%
Tyrosin 1.135 g 0%
Valin 1.727 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 47.39 mg 4%
Kupfer 0.27 mg 30%
Fluorid 0.1 mcg 0%
Eisen  2.97 mg 16%
Magnesium 99.23 mg 24%
Mangan 0.48 mg 21%
Phosphor 370.49 mg 30%
Kalium 768.45 mg 16%
Selen 27.07 mcg 49%
Natrium 495.77 mg 22%
Zink 1.81 mg 16%
andere
Nährstoff Menge  DV
Wasser 174.082 g 0%
Asche 3.637 g 0%