Asian-Seasoned Roast Chicken with Vegetables
Healthy, because
Even smarter
Nutritional values
The chicken is tender and lean, so it is always very popular with figure-conscious people. But also athletes appreciate the meat because of its high protein content. This protein makes our muscles grow and serves as a building material for body cells. In addition, the chicken scores with minerals such as nerve-strengthening magnesium and potassium for a healthy heart. Paprika brings vitamin C to this dish, which not only strengthens the immune system but also supports the body in burning fat.
Many of the ingredients used are available in an Asian food market. The way there is worthwhile, because the special sauces give the dish a delicious aroma. Depending on the season, you can vary the vegetables. In April, for example, Pak Choi is in season, clean, wash, cut into strips and fry them together with the rest of the vegetables. It
is possible in principle to heat the chicken the following day (preferably in the oven), but the meat dries quickly. Therefore we recommend to eat everything directly if possible.
(Percentage of daily recommendation)
| Calorie | 879 cal. | (42 %) | ||
| Protein | 71 g | (72 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.8 g | (23 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 31 μg | (52 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 44.3 mg | (369 %) | ||
| Vitamin B₆ | 1.9 mg | (136 %) | ||
| Folate | 144 μg | (48 %) | ||
| Pantothenic acid | 4.2 mg | (70 %) | ||
| Biotin | 28 μg | (62 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 182 mg | (192 %) | ||
| Potassium | 1,518 mg | (38 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 160 mg | (53 %) | ||
| Iron | 7.6 mg | (51 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 23.1 g | |||
| Uric acid | 564 mg | |||
| Cholesterol | 187 mg | |||
| Complete sugar | 11 g |
Ingredients
- For the chicken
- 1 chicken (ready to cook, about 1.4 kg or 3 pounds)
- For the marinade
- 1 Tbsp soy sauce
- 1 tsp honey
- 1 generous pinch Sambal oelek
- sesame oil
- ½ tsp freshly grated ginger
- For the vegetables
- 1 red Bell pepper
- 1 green Bell pepper
- 1 yellow Bell pepper
- 200 grams button Mushroom
- 1 garlic clove
- For the sauce
- 300 milliliters unsweetened Coconut milk
- 150 milliliters Whipped cream
- 1 ½ Tbsps yellow Curry paste
- For preparation
- 250 grams Long grain rice
- 2 Tbsps soy sauce
- 1 Tbsp Oyster sauce
- 1 tsp Hoisin sauce
- 1 splash Lime juice
Preparation steps
Preheat the oven to 200°C (approximately 400°F).
Rinse the chicken, pat dry and place breast side down in a greased roasting pan. Mix the soy sauce with the honey, sambal oelek, 4 tablespoons oil and the ginger and drizzle over the chicken. Bake in the preheated oven for about 1 hour, turning once. Brush with the remaining marinade during cooking.
Meanwhile, rinse the peppers, cut in half, remove the seeds and ribs and cut into narrow strips. Trim the mushrooms and cut into slices. Peel the garlic and finely chop.
For the sauce, stir the coconut milk with the cream and warm in a saucepan. Stir in the curry paste and simmer for 10 minutes over medium heat.
Cook the rice in 500 ml (approximately 2 cups) of boiling salted water for about 20 minutes.
Heat 2 tablespoons of oil in a wok and fry the garlic with the pepper strips and mushrooms for 3-4 minutes. Season with soy sauce, oyster sauce and hoisin sauce and spread on a plate. Remove the chicken from the oven and set on top of the vegetables.
Season the sauce with a dash of lime juice, froth with a stick blender and serve with the rice and chicken.
