SaharDiet

Coach Fitness

Chicken and Spinach Risotto - BeeaaB - SaharDiet

Cooking time in an hour

Servings 2 Person

BeeaaB Point: 34

BeeaaB

The mixture of rice, chicken and spinach is rich in carbohydrates, protein, vitamins, fiber and minerals. A balanced and ideal combination for health.

The comprehensive nutrient analysis and nutrition table is based on approximately 1 Meal of Chicken and Spinach Risotto and takes into account daily calorie and macronutrient needs, including carbohydrates with a breakdown of daily carbohydrate distribution, required fiber, necessary fats categorized into polyunsaturated fats, monounsaturated fats, saturated fats, trans fats, cholesterol, essential omegas such as omega-3 and omega-6, as well as DHA, and proteins with a breakdown of essential and semi-essential amino acids, and all daily requirements for micronutrients such as vitamins and major and minor minerals in the diet of Male 51-year-old individual with a height of 187 centimeters, weight of 82.85 kilograms, and with specified aerobic physical activity in terms of time, intensity, and duration on a daily basis.

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Calories

17%

Carbohydrate

12%

Protein

25%

Threonine

73%

Isoleucine

97%

Leucine

64%

Lysine

72%

Valine

78%

Tryptophan

88%

Histidine

76%

Tyrosine + Phenylalanine

85%

Methionine + Cysteine

76%

Fat

19%

Essential Fatty Acids (PUFA)

12%

Omega-3

29%

Omega-6

16%

MUFA

29%

SFA

10%

Cholesterol

12%

Fiber

16%

Water

Total Sugar

Vitamins

vitamin c

Thiamine vitamin b1

18%

Riboflavin vitamin b2

33%

Niacin vitamin b3

53%

Pantothenic acid vitamin b5

17%

Pyridoxine vitamin b6

55%

Folate vitamin b9

40%

Cobalamin vitamin b12

Choline

16%

vitamin a

51%

vitamin d

1% >

vitamin k

356%

vitamin e

25%

Minerals

Calcium

14%

Iron

62%

Magnesium

35%

Sodium

62%

Zinc

31%

Selenium

36%

Potassium

24%

Phosphorus

42%

Manganese

58%

Copper

41%

In this section, nutritional values are provided for the cooked dish. For raw ingredient amounts, please refer to the cooking instructions.

The weights of ingredients may change during preparation.

required materials

Food itemValue

Spinach, cooked168 gr

Oil, olive, salad or cooking3 Tbsp (18 gr)

Chicken, broilers or fryers, light meat, meat only, cooked152 gr

Onions, yellow, sauteed52 gr

Salt, table1 tsp (4 gr)

Spices, pepper, black0.5 tsp (1 gr)

Tomato Paste1 Tbsp (18 gr)

Wild rice, cooked270 gr

Spices, saffron0.2 gr

Preparation method

First, wash and peel 100 grams of onion. Then we cut it into gems. Heat a pot with 1 tablespoon (6 grams) of olive oil. We put the onions in it and fry until it becomes light and golden. Then we cut 200 grams of chicken breast into cubes and fry it in it. We add 1 teaspoon (4 grams) of salt, half a teaspoon (1 gram) of black pepper and 0.2 grams of saffron to the chicken. When the chicken is raw, add 1 tablespoon (18 grams) of tomato paste and fry it a little. Then pour 100 grams of washed risotto (mountain rice) along with 1 glass (200 grams) of water and 1 tablespoon (6 grams) of olive oil into the chicken pot and put it on medium heat. When the rice water is drained, reduce the flame and cover the pot and let the chicken and rice cook together. Next, chop 192 grams of raw spinach and add it to the pan with 1 tablespoon (6 grams). ) we fry oil. When the rice and chicken are completely cooked, add the roasted spinach. After the food is fully cooked, we serve it in the desired dish.