Your Recipe

Chicken tenders with a side of brown rice and vegetables

Ingredient Amount Calories
Egg raw whole 50g 72kcal
Rice brown medium-grain cooked 400g 448kcal
Cheese, parmesan, grated 50g 211kcal
Bread crumbs 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.

Nutrition Facts
Portion Size 155 g | ml
Amount Per Portion 301
1259
kcal
kilojoules
% Daily Value *
Total Fat 7.1g 9%
Saturated Fat 2.9g 14%
Sodium 457mg 20%
Total Carbohydrate 47g 17%
Dietary Fiber 3.2g 11%
Sugar 1.9g
Protein 12g 23%
Vitamin D 0.3mcg 1%
Calcium 182mg 14%
Iron 2.3mg 13%
Potassium 178mg 4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 48.5 mcg 5%
Thiamin [B1] 0.4 mg 33%
Riboflavin [B2] 0.233 mg 18%
Niacin [B3] 3.339 mg 21%
Pantothenic acid [B5] 0.806 mg 16%
Vitamin B6 0.217 mg 13%
Cobalamin [B12] 0.385 mcg 0%
Floate [B9] 59.075 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 0.25 mcg 1%
Vitamin E 0.155 mg 1%
Vitamin K 3.46 mcg 3%
Betaine 0.063 mg 0%
Choline 42.893 mg 8%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 46.7 g 17%
Sugars 1.9 g 4%
Dietary fiber 3.2 g 11%
Carbohydrate 23.6 g 0%
Net carbs 44.8g
Aminoacids
Nutrient Amount DV
Alanine 0.372 g 0%
Arginine 0.443 g 0%
Aspartic acid 0.613 g 0%
Cysteine 0.145 g 0%
Glutamic acid 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%
Methionine 0.169 g 0%
Phenylalanine 0.401 g 0%
Proline 0.583 g 0%
Serine 0.44 g 0%
Threonine 0.283 g 0%
Tryptophan 0.099 g 0%
Tyrosine 0.269 g 0%
Valine 0.423 g 0%
Minerals
Nutrient Amount DV
Calcium 182.4 mg 14%
Copper 0.17 mg 19%
Fluoride 0.14 mcg 0%
Iron 2.25 mg 13%
Magnesium 62.78 mg 15%
Manganese 1.38 mg 60%
Phosphorus 230.5 mg 18%
Potassium 178.05 mg 4%
Selenium 15.77 mcg 29%
Sodium 457.1 mg 20%
Zinc 1.76 mg 16%
Other
Nutrient Amount DV
Water 87.282 g 0%
Ash 2.277 g 0%