Your Recipe

Chicken, leek & brown rice stir-fry

Ingredient Amount Calories
Kale 80g 28kcal
Leeks 322g 196kcal
Peppers, raw, red, sweet 149g 39kcal
Chicken broiler, raw, meat only boneless breast 250g 300kcal
Rice brown medium-grain raw 500g 1810kcal
Olive oil 14g 124kcal
Vinegar red wine 14.9g 3kcal
Soy sauce made from soy and wheat (shoyu), low sodium 16g 9kcal
Sausage, pork, chorizo, link or ground, raw 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.

Nutrition Facts
Portion Size 361 g | ml
Amount Per Portion 701
2934
kcal
kilojoules
% Daily Value *
Total Fat 15g 20%
Saturated Fat 3.8g 19%
Sodium 403mg 18%
Total Carbohydrate 111g 40%
Dietary Fiber 7.3g 26%
Sugar 4.9g
Protein 29g 59%
Vitamin D 0.4mcg 2%
Calcium 151mg 12%
Iron 5.1mg 28%
Potassium 929mg 20%
* 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.
Vitamins
Nutrient Amount DV
Vitamin A 179.123 mcg 20%
Thiamin [B1] 0.719 mg 60%
Riboflavin [B2] 0.377 mg 29%
Niacin [B3] 13.721 mg 86%
Pantothenic acid [B5] 3.122 mg 62%
Vitamin B6 1.553 mg 91%
Cobalamin [B12] 0.631 mcg 0%
Floate [B9] 113.44 mcg 0%
Vitamin C 76.02 mg 84%
Vitamin D 0.375 mcg 2%
Vitamin E 2.387 mg 16%
Vitamin K 124.937 mcg 104%
Betaine 7.045 mg 0%
Choline 86.564 mg 16%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 111 g 40%
Sugars 4.9 g 10%
Dietary fiber 7.3 g 26%
Carbohydrate 109.8 g 0%
Net carbs 106.1g
Aminoacids
Nutrient Amount DV
Alanine 1.491 g 0%
Arginine 1.79 g 0%
Aspartic acid 2.489 g 0%
Cysteine 0.296 g 0%
Glutamic acid 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%
Methionine 0.609 g 0%
Phenylalanine 1.152 g 0%
Proline 1.001 g 0%
Serine 1.158 g 0%
Threonine 1.081 g 0%
Tryptophan 0.318 g 0%
Tyrosine 0.918 g 0%
Valine 1.384 g 0%
Minerals
Nutrient Amount DV
Calcium 151.49 mg 12%
Copper 0.51 mg 57%
Fluoride 0 mcg 0%
Iron 5.09 mg 28%
Magnesium 237.77 mg 57%
Manganese 5.36 mg 233%
Phosphorus 556.17 mg 44%
Potassium 929.42 mg 20%
Selenium 19.94 mcg 36%
Sodium 402.6 mg 18%
Zinc 3.67 mg 33%
Other
Nutrient Amount DV
Water 200.963 g 0%
Ash 4.705 g 0%