Sweet Potato and Leek Ragout with Chicken Breast Fillet
Sweet Potato and Leek Ragout with chicken breast fillet - Figure-conscious dinner. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Chicken breast is perfect for the slim line: the protein it contains serves the body as a building material for strong muscles. With only 26 calories per 100 grams leeks are very low in calories, but full of healthy nutrients. Its aromatic mustard oils such as allicin boost the metabolism.
If you want to vary, you can replace the chicken breast fillets with salmon, halloumi cheese or turkey breast fillet, for example. The oat cream can easily be replaced with soy cream or whipped cream.
(Percentage of daily recommendation)
| Calorie | 529 cal. | (25 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 3.1 mg | (388 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 12.5 mg | (104 %) | ||
| Vitamin K | 33.4 μg | (56 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 25.8 mg | (215 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 84 mg | (88 %) | ||
| Potassium | 1,404 mg | (35 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 349 mg | |||
| Cholesterol | 93 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 3 Sweet potato
- 1 stalk Leeks
- 2 Tbsps olive oil
- 5 ozs Oat cream
- 6 ozs boneless Chicken breasts (4 breasts)
- salt
- peppers
- 2 Tbsps Lime juice
- cayenne pepper
Preparation steps
Clean sweet potatoes, peel and cut into small cubes. Clean the leeks, wash and cut into fine rings.
Heat 1 tablespoon oil in a frying pan. Sauté sweet potatoes and leeks for 5 minutes over medium heat. Pour in oat milk and 3 ounce water, stir and simmer for another 5 minutes.
Meanwhile, rinse chicken breasts, pat dry and season with salt and pepper. Heat remaining oil in a large skillet. Fry chicken breasts in it on both sides over medium heat for 5-7 minutes.
Season ragout with lime juice, cayenne pepper, salt and pepper. Slice chicken diagonally and arrange sweet potato and leek ragout with chicken breast fillet on 4 plates.
