Your Recipe

Chicken & Spanish Cauliflower “Rice”

Zutat  Menge  Kalorien 
Blumenkohl 840g 210kcal
Koriander (Cilantro) Blätter 15.75g 4kcal
Zwiebeln 125g 50kcal
Paprika, roh, grün, süß 119g 24kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 454g 545kcal
Knoblauch 3g 4kcal
Speisesalz 3g 0kcal
Schwarzer Pfeffer, gemahlen 1.17g 3kcal
Kreuzkümmel, gemahlen 0.51g 2kcal
Tomaten, rot, reif, aus der Dose, verpackt in Tomatensaft 112g 18kcal
Rapsöl (Rapsöl) 14g 124kcal
Limettensaft 15.34g 4kcal

Recipe Instructions:

Ingredients
1 large head cauliflower
1 pound boneless skinless chicken breasts, cut into 1/2-inch cubes
1/2 teaspoon salt
1/2 teaspoon pepper
1 tablespoon canola oil
1 medium green pepper, chopped
1 small onion, chopped
1 garlic clove, minced
1/2 cup tomato juice
1/4 teaspoon ground cumin
1/4 cup chopped fresh cilantro
1 tablespoon lime juice

Directions
Core and cut cauliflower into 1-in. pieces. In batches, pulse cauliflower in a food processor until it resembles rice (do not overprocess).
Toss chicken with salt and pepper. In a large skillet, heat oil over medium-high heat; saute chicken until lightly browned, about 5 minutes. Add green pepper, onion and garlic; cook and stir 3 minutes.
Stir in tomato juice and cumin; bring to a boil. Add cauliflower; cook, covered, over medium heat until cauliflower is tender, 7-10 minutes, stirring occasionally. Stir in cilantro and lime juice.

Nährwertangaben 
Portionsgröße  426 g | ml
Menge pro Portion  247
1032
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.3g 9%
Gesättigte Fettsäuren  1g 5%
Natrium 441mg 19%
Gesamte Kohlenhydrate  17g 6%
Ballaststoffe  6.8g 24%
Zucker  6.9g
Protein  31g 61%
Vitamin D 0mcg 0%
Kalzium 78mg 6%
Eisen  1.8mg 10%
Kalium 1192mg 25%
* 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 34.677 mcg 4%
Thiamin [B1] 0.41 mg 34%
Riboflavin [B2] 0.368 mg 28%
Niacin [B3] 12.403 mg 78%
Pantothensäure [B5] 3.234 mg 65%
Vitamin B6 1.46 mg 86%
Cobalamin [B12] 0.238 mcg 0%
Folat [B9] 143.977 mcg 0%
Vitamin C 133.437 mg 148%
Vitamin D 0 mcg 0%
Vitamin E 1.812 mg 12%
Vitamin K 60.362 mcg 50%
Betain 8.04 mg 0%
Cholin 99.463 mg 18%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  17.4 g 6%
Sugars 6.9 g 14%
Ballaststoffe  6.8 g 24%
Carbohydrate 15.8 g 0%
Netto-Kohlenhydrate 10.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.764 g 0%
Arginin 1.96 g 0%
Asparaginsäure 2.919 g 0%
Cystein 0.318 g 0%
Glutaminsäure 4.6 g 0%
Glycin 1.305 g 0%
Histidin 1.083 g 0%
Isoleucin 1.423 g 0%
Leucin 2.367 g 0%
Lysin 2.946 g 0%
Methionin 0.712 g 0%
Phenylalanin 1.213 g 0%
Prolin 0.982 g 0%
Serin 1.188 g 0%
Threonin 1.336 g 0%
Tryptophan 0.374 g 0%
Tyrosin 1.042 g 0%
Valin 1.611 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 78.47 mg 6%
Kupfer 0.19 mg 22%
Fluorid 4.58 mcg 0%
Eisen  1.83 mg 10%
Magnesium 74.67 mg 18%
Mangan 0.51 mg 22%
Phosphor 358.6 mg 29%
Kalium 1192.39 mg 25%
Selen 27.66 mcg 50%
Natrium 441.39 mg 19%
Zink 1.51 mg 14%
andere
Nährstoff Menge  DV
Wasser 367.119 g 0%
Asche 4.175 g 0%