Sour Chicken with Chard
Sour Chicken with Chard
MAIN MEAL
Sour Chicken with Chard - Rice Pilaf with Saffron - Ayran
ALL RECIPES
INGREDIENTS
6 servings
| Chard | 1 kg |
| Chicken breast | 500 g |
| Tomato | 2 medium size |
| Onion | 2 medium size |
| Garlic | 6 cloves |
| Tomato paste | 2 dsps |
| Olive oil | 4 tbsps |
| Lemon | 1 pc |
| Black pepper | |
| Red pepper | |
| Salt |
RECIPE
Wash the chards and finely chop. Hash the chicken breast and saute with chopped onion, olive oil, and tomato paste. Add half-cut garlic cloves and chards. Dice the tomatoes and add it together with the lemon juice. Continue to cook until the chards soften and finally season with salt and spices.
ENERGY AND NUTRITION FACTS
| Nutrition Facts | 1 serving | (%) Daily Value | |||
|---|---|---|---|---|---|
| Women (age 19 and over) | Men (age 19 and over) | ||||
| Energy | 213.6 kcal | 11 | 11 | ||
| Carbonhydrate | 10 g | 4 | 4 | ||
| Protein | 24 g | 42 | 42 | ||
| Fat | 7.9 g | 12 | 12 | ||
| Fiber | 5.2 g | 17 | 17 | ||
| Vitamin A | 960.6 mcg | 100 | 96 | ||
| Vitamin E (eq.) | 3.9 mg | 32 | 28 | ||
| Vitamin B2 | 0.3 mcg | 29 | 25 | ||
| Total Folic Acid | 79.2 mcg | 20 | 20 | ||
| Calcium | 187.9 mg | 19 | 19 | ||
| Iron | 5 mg | 33 | 50 | ||
| Zinc | 1.3 mg | 19 | 13 | ||
| Vitamin C | 76.6 mg | 77 | 77 | ||
| Potasium | 1057.4 mg | 30 | 30 | ||
| Phosphor | 268.4 mg | 38 | 38 | ||
| Magnesium | 158.4 mg | 53 | 45 | ||
| Vitamin B6 | 0.7 mg | 100 | 100 | ||
Swiss Chard
Vitamin A content of Swiss chard may contribute to vision function.
Iron in Swiss chard may support immune system.
Magnesium in Swiss chard may support muscle functions.
References:
- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
SOUR CHICKEN WITH CHARD ENERGY AND NUTRITION FACTS
| Energy and Nutrition Facts | In 1 serving |
|---|---|
| Energy | 482.4 kcal |
| Carbonhydrate | 40.4 g |
| Protein | 30.8 g |
| Fat | 21 g |
| Fiber | 5.7 g |
| Vitamin A | 1003.8 mcg |
| Vitamin E (eq.) | 9.1 mg |
| Vitamin B2 | 0.6 mg |
| Total Folic Acid | 97.9 mcg |
| Calcium | 368.3 mg |
| Iron | 5.3 mg |
| Zinc | 2.2 mg |
| Vitamin C | 78.3 mg |
| Potasium | 1284.8 mg |
| Phosphor | 446.1 mg |
| Magnesium | 204.9 mg |
| Omega-3 | 0.4 g |
| Vitamin B12 | 0.7 mcg |
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