Chicken pilaf with dill & pine nuts

Gluten Free
Dairy Free
Health score
25%
Chicken pilaf with dill & pine nuts
30 min.
4
527kcal

Suggestions

Ingredients

  • 250 rice 
  • tbsp olive oil 
  •  onion thinly sliced
  •  chicken breasts boneless skinless cut into small cubes
  • 0.5 tsp allspice 
  • tbsp tomato purée 
  • 400 ml chicken stock see 
  • small bunch optional: dill chopped
  • 140 soya beans frozen hot
  • 50 pinenuts toasted

Equipment

  • frying pan

Directions

  1. Rinse the rice until the water runs clear, then drain.
  2. Heat the oil in a medium pan and fry the onion for 5 mins. Stir in the chicken, allspice and tomato pure, and cook for 2 mins more.
  3. Add the rice, stock and half the dill, then bring to a boil. Cover, reduce heat slightly and simmer for 8 mins.
  4. Stir in the beans and cook for 2-3 mins more until the rice is cooked and liquid has been absorbed. Stir in the pine nuts and remaining dill with some seasoning.

Nutrition Facts

Calories527kcal
Protein18.1%
Fat32.28%
Carbs49.62%

Properties

Glycemic Index
44.05
Glycemic Load
33.56
Inflammation Score
-5
Nutrition Score
20.247825928356%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.49mg
Kaempferol
0.22mg
Myricetin
0.01mg
Quercetin
5.89mg

Nutrients percent of daily need

Calories:526.81kcal
26.34%
Fat:18.84g
28.99%
Saturated Fat:2.38g
14.87%
Carbohydrates:65.18g
21.73%
Net Carbohydrates:61.42g
22.33%
Sugar:4.12g
4.58%
Cholesterol:39.2mg
13.07%
Sodium:218.42mg
9.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.77g
47.54%
Manganese:1.99mg
99.42%
Vitamin B3:9.39mg
46.97%
Selenium:30.92µg
44.17%
Phosphorus:343.55mg
34.35%
Vitamin B6:0.66mg
33.18%
Copper:0.49mg
24.35%
Magnesium:84.93mg
21.23%
Potassium:617.97mg
17.66%
Vitamin E:2.47mg
16.48%
Vitamin B5:1.59mg
15.85%
Zinc:2.38mg
15.84%
Fiber:3.77g
15.06%
Folate:59.11µg
14.78%
Vitamin B2:0.24mg
14.38%
Vitamin B1:0.21mg
13.93%
Iron:2.34mg
13%
Vitamin K:12.59µg
11.99%
Calcium:47.17mg
4.72%
Vitamin C:3.85mg
4.67%
Vitamin B12:0.11µg
1.88%
Vitamin A:70.4IU
1.41%