Your Recipe

Chicken tenders with a side of brown rice and vegetables

Ingrédient Quantité Calories
Œuf cru entier 50g 72kcal
Riz brun à grains moyens cuit 400g 448kcal
Fromage, parmesan, râpé 50g 211kcal
Chapelure de pain 120g 474kcal

Recipe Tags:

OMAD

Recipe Instructions:

Ingredients:
1 lb (450 grams) chicken tenders
Salt and pepper to taste
1 cup (120 grams) breadcrumbs
1/2 cup (50 grams) grated Parmesan cheese
1 egg, beaten
Vegetable oil for frying
2 cups (400 grams) cooked brown rice
Steamed or roasted vegetables (such as broccoli, carrots, or green beans)
Instructions:
Season chicken tenders with salt and pepper.
In a shallow dish, mix breadcrumbs and grated Parmesan cheese.
Dredge each chicken tender in beaten egg, then coat evenly with breadcrumb mixture.
Heat vegetable oil in a large skillet over medium-high heat.
Fry chicken tenders until golden brown and cooked through, about 3-4 minutes per side.
Remove from skillet and drain on paper towels.
Serve chicken tenders hot with cooked brown rice and steamed or roasted vegetables.

Valeurs nutritives
Taille des portions 155 g | ml
Quantité par portion 301
1259
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.1g 9%
Gras saturés 2.9g 14%
Sodium 457mg 20%
Total des glucides 47g 17%
Fibres alimentaires 3.2g 11%
Sucre 1.9g
Protéine 12g 23%
Vitamine D 0.3mcg 1%
Calcium 182mg 14%
Fer 2.3mg 13%
Potassium 178mg 4%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 48.5 mcg 5%
Thiamine [B1] 0.4 mg 33%
Riboflavine [B2] 0.233 mg 18%
Niacine [B3] 3.339 mg 21%
Acide pantothénique [B5] 0.806 mg 16%
Vitamine B6 0.217 mg 13%
Cobalamine [B12] 0.385 mcg 0%
Floate [B9] 59.075 mcg 0%
Vitamine C 0 mg 0%
Vitamine D 0.25 mcg 1%
Vitamine E 0.155 mg 1%
Vitamine K 3.46 mcg 3%
Bétaïne 0.063 mg 0%
Choline 42.893 mg 8%
Carbohydrates
nutriment Quantité DV
Total des glucides 46.7 g 17%
Sugars 1.9 g 4%
Fibres alimentaires 3.2 g 11%
Carbohydrate 23.6 g 0%
Glucides nets 44.8g
acides aminés
nutriment Quantité DV
Alanine 0.372 g 0%
Arginine 0.443 g 0%
Acide aspartique 0.613 g 0%
Cystéine 0.145 g 0%
Acide glutamique 1.918 g 0%
Glycine 0.314 g 0%
Histidine 0.186 g 0%
Isoleucine 0.345 g 0%
Leucine 0.616 g 0%
Lysine 0.331 g 0%
Méthionine 0.169 g 0%
Phénylalanine 0.401 g 0%
Proline 0.583 g 0%
Sérine 0.44 g 0%
Thréonine 0.283 g 0%
Tryptophane 0.099 g 0%
Tyrosine 0.269 g 0%
Valine 0.423 g 0%
Minéraux
nutriment Quantité DV
Calcium 182.4 mg 14%
Cuivre 0.17 mg 19%
Fluorure 0.14 mcg 0%
Fer 2.25 mg 13%
Magnésium 62.78 mg 15%
Manganèse 1.38 mg 60%
Phosphore 230.5 mg 18%
Potassium 178.05 mg 4%
Sélénium 15.77 mcg 29%
Sodium 457.1 mg 20%
Zinc 1.76 mg 16%
autres
nutriment Quantité DV
Eau 87.282 g 0%
Cendres 2.277 g 0%