Your Recipe

Chicken, leek & brown rice stir-fry

Ingrédient Quantité Calories
Chou frisé 80g 28kcal
Poireaux 322g 196kcal
Poivron rouge 149g 39kcal
Chicken broiler, raw, meat only boneless breast 250g 300kcal
Riz brun à grains moyens cru 500g 1810kcal
Huile d'olive 14g 124kcal
Vinaigre de vin rouge 14.9g 3kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 16g 9kcal
Saucisse, porc, chorizo, lien ou moulu, cru 100g 296kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 tbsp olive oil
250g chicken breast, thinly sliced
100g chorizo, chopped
1 leek, halved lengthways and finely sliced
1 red pepper, deseeded and chopped
80g kale, any tough stalks removed, leaves roughly chopped
1 tbsp low salt soy sauce
1 tbsp red wine vinegar
2 x 250g pouches microwave wholegrain rice
Method
STEP 1
Heat the oil in a frying pan over a high heat and fry the chicken for 3 mins. Stir in the chorizo and cook for 2 mins more until the chicken is light golden and the chorizo has released its fat. Scoop the chicken and chorizo into a bowl using a slotted spoon, leaving as much oil in the pan as you can. Set aside.

STEP 2
Tip the leek and red pepper into the pan and cook for 2 mins, stirring frequently until slightly softened. Add the kale and fry for 1 min more until the leaves have just started to wilt at the edges.

STEP 3
Drizzle in the soy sauce and vinegar and scatter in the rice, breaking up any large chunks with a wooden spoon. Stir the chicken and chorizo back into the pan and toss everything together to combine. Cook for 3 mins until the rice is heated through, then serve.

Valeurs nutritives
Taille des portions 361 g | ml
Quantité par portion 701
2934
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 15g 20%
Gras saturés 3.8g 19%
Sodium 403mg 18%
Total des glucides 111g 40%
Fibres alimentaires 7.3g 26%
Sucre 4.9g
Protéine 29g 59%
Vitamine D 0.4mcg 2%
Calcium 151mg 12%
Fer 5.1mg 28%
Potassium 929mg 20%
* 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.
Vitamines
nutriment Quantité DV
Vitamine A 179.123 mcg 20%
Thiamine [B1] 0.719 mg 60%
Riboflavine [B2] 0.377 mg 29%
Niacine [B3] 13.721 mg 86%
Acide pantothénique [B5] 3.122 mg 62%
Vitamine B6 1.553 mg 91%
Cobalamine [B12] 0.631 mcg 0%
Floate [B9] 113.44 mcg 0%
Vitamine C 76.02 mg 84%
Vitamine D 0.375 mcg 2%
Vitamine E 2.387 mg 16%
Vitamine K 124.937 mcg 104%
Bétaïne 7.045 mg 0%
Choline 86.564 mg 16%
Carbohydrates
nutriment Quantité DV
Total des glucides 111 g 40%
Sugars 4.9 g 10%
Fibres alimentaires 7.3 g 26%
Carbohydrate 109.8 g 0%
Glucides nets 106.1g
acides aminés
nutriment Quantité DV
Alanine 1.491 g 0%
Arginine 1.79 g 0%
Acide aspartique 2.489 g 0%
Cystéine 0.296 g 0%
Acide glutamique 4.387 g 0%
Glycine 1.191 g 0%
Histidine 0.829 g 0%
Isoleucine 1.189 g 0%
Leucine 2.091 g 0%
Lysine 1.827 g 0%
Méthionine 0.609 g 0%
Phénylalanine 1.152 g 0%
Proline 1.001 g 0%
Sérine 1.158 g 0%
Thréonine 1.081 g 0%
Tryptophane 0.318 g 0%
Tyrosine 0.918 g 0%
Valine 1.384 g 0%
Minéraux
nutriment Quantité DV
Calcium 151.49 mg 12%
Cuivre 0.51 mg 57%
Fluorure 0 mcg 0%
Fer 5.09 mg 28%
Magnésium 237.77 mg 57%
Manganèse 5.36 mg 233%
Phosphore 556.17 mg 44%
Potassium 929.42 mg 20%
Sélénium 19.94 mcg 36%
Sodium 402.6 mg 18%
Zinc 3.67 mg 33%
autres
nutriment Quantité DV
Eau 200.963 g 0%
Cendres 4.705 g 0%