Your Recipe

Chicken tinga (shredded chicken in chipotle sauce) with rice and beans

Ingrédient Quantité Calories
Oignons 110g 44kcal
Black Beans,boiled without salt 200g 264kcal
Chicken broiler, raw, meat only boneless breast 450g 540kcal
Riz brun à grains moyens cuit 200g 224kcal
Ail 6g 9kcal
Huile d'olive 15g 133kcal
Origan séché 5g 13kcal
Tomates écrasées 240g 77kcal
Cumin, moulu 5g 19kcal

Recipe Tags:

OMAD

Recipe Instructions:

Ingredients:
450 grams (1 lb) boneless, skinless chicken breasts
Salt and pepper to taste
15 grams (1 tablespoon) olive oil
1 onion, chopped
2 garlic cloves, minced
1 chipotle pepper in adobo sauce, chopped (adjust to taste)
240 grams (1 cup) tomato puree or crushed tomatoes
5 grams (1 teaspoon) dried oregano
5 grams (1 teaspoon) ground cumin
200 grams (1 cup) cooked rice
200 grams (1 cup) cooked black beans
Fresh cilantro, chopped, for garnish
Instructions:
Season chicken breasts with salt and pepper.
Heat olive oil in a large skillet over medium-high heat.
Add chopped onion and sauté until softened, about 5 minutes.
Add minced garlic and chopped chipotle pepper. Cook for 1 minute until fragrant.
Stir in tomato puree (or crushed tomatoes), dried oregano, and ground cumin.
Add chicken breasts to the skillet and cover with sauce.
Reduce heat to low, cover, and simmer for 20-25 minutes until chicken is cooked through and tender.
Remove chicken from skillet and shred using two forks.
Return shredded chicken to the skillet and stir to coat with sauce.
Serve chicken tinga hot over cooked rice and beans.
Garnish with chopped fresh cilantro.

Valeurs nutritives
Taille des portions 308 g | ml
Quantité par portion 331
1383
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.9g 10%
Gras saturés 1.4g 7%
Sodium 167mg 7%
Total des glucides 32g 12%
Fibres alimentaires 7.6g 27%
Sucre 4.1g
Protéine 33g 65%
Vitamine D 0mcg 0%
Calcium 85mg 7%
Fer 3.9mg 22%
Potassium 853mg 18%
* 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 18.588 mcg 2%
Thiamine [B1] 0.349 mg 29%
Riboflavine [B2] 0.286 mg 22%
Niacine [B3] 12.608 mg 79%
Acide pantothénique [B5] 2.22 mg 44%
Vitamine B6 1.181 mg 69%
Cobalamine [B12] 0.236 mcg 0%
Floate [B9] 102.783 mcg 0%
Vitamine C 8.148 mg 9%
Vitamine D 0 mcg 0%
Vitamine E 2.632 mg 18%
Vitamine K 24.512 mcg 20%
Bétaïne 8.029 mg 0%
Choline 119.152 mg 22%
Carbohydrates
nutriment Quantité DV
Total des glucides 32.5 g 12%
Sugars 4.1 g 8%
Fibres alimentaires 7.6 g 27%
Carbohydrate 27.5 g 0%
Glucides nets 28.4g
acides aminés
nutriment Quantité DV
Alanine 1.772 g 0%
Arginine 2.14 g 0%
Acide aspartique 3.199 g 0%
Cystéine 0.343 g 0%
Acide glutamique 5.098 g 0%
Glycine 1.39 g 0%
Histidine 1.118 g 0%
Isoleucine 1.521 g 0%
Leucine 2.599 g 0%
Lysine 2.837 g 0%
Méthionine 0.762 g 0%
Phénylalanine 1.36 g 0%
Proline 1.091 g 0%
Sérine 1.304 g 0%
Thréonine 1.4 g 0%
Tryptophane 0.4 g 0%
Tyrosine 1.105 g 0%
Valine 1.652 g 0%
Minéraux
nutriment Quantité DV
Calcium 85.2 mg 7%
Cuivre 0.33 mg 37%
Fluorure 0.3 mcg 0%
Fer 3.91 mg 22%
Magnésium 111.58 mg 27%
Manganèse 1.06 mg 46%
Phosphore 385.68 mg 31%
Potassium 852.85 mg 18%
Sélénium 27.08 mcg 49%
Sodium 167.07 mg 7%
Zinc 1.95 mg 18%
autres
nutriment Quantité DV
Eau 231.737 g 0%
Cendres 3.164 g 0%