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Juicy Chicken Fillet with Buckwheat and Mushrooms from One Pan
Prepare a nutritious chicken fillet with buckwheat that will impress you with its juiciness and the full flavor of mushrooms. A quickly prepared fit meal, ideal for active individuals.
Prep time
10 min
Cook time
25 min
Total time
35 min
Servings
2
Recipe
Chicken, breast, boneless, skinless, raw
300 gBuckwheat, whole grain
150 gMushrooms, white button
150 gOnions, yellow, raw
1 smallGarlic, raw
1 cloveSoup, chicken broth cubes, dry, prepared with water
400 mlOil, olive, extra virgin
1 tbspSpices, thyme, dried
0.5 tspSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchParsley, fresh
Per servingTotal
Calories:525.5 kcal1051 kcal
Protein:47.4 g94.7 g
Carbohydrates:61.8 g123.5 g
Fiber:9.5 g18.9 g
Water:416.2 ml832.4 ml
Fat:13.1 g26.2 g
Micronutrients
Sugar:3.6 g7.1 g
Saturated fat:2.4 g4.7 g
Cholesterol:109.1 mg218.2 mg
Sodium:834 mg1667.9 mg
Potassium:1181 mg2361.9 mg
Calcium:64.1 mg128.2 mg
Iron:4.4 mg8.7 mg
Magnesium:227.9 mg455.8 mg
Zinc:3.4 mg6.7 mg
Phosphorus:674.1 mg1348.2 mg
Vitamin C:5.6 mg11.1 mg
Vitamin A:4.4 µg8.8 µg
Vitamin D:0.2 µg0.3 µg
Vitamin B12:0.1 µg0.1 µg
Instructions
1
Cut the chicken fillet into smaller pieces or slices, salt and pepper them. Heat olive oil in a pan and sear the meat on both sides until golden brown. Remove the meat from the pan and keep it warm.
2
In the same pan, sauté the onion until translucent. Add the sliced mushrooms and cook until they release their water and lightly brown. Finally, stir in the garlic and thyme until fragrant.
3
Rinse the buckwheat groats under running water and add them to the pan with the mushrooms. Sauté together briefly (about 1 minute) so the groats absorb the flavors.
4
Pour hot stock into the pan and return the seared chicken to it. Once it comes to a boil, reduce the heat to minimum, cover, and cook for 15–20 minutes, until the buckwheat has absorbed all the liquid.
5
Turn off the heat and let the dish rest covered for another 5 minutes, so the buckwheat becomes completely fluffy. Sprinkle with fresh parsley before serving.
Nutritional benefits
Due to the high content of manganese and magnesium in buckwheat, this meal contributes to normal metabolic function and supports muscle function after physical activity.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.