Beet, Chickpea, Chicken, Vegetable Stir Fry
Beet, Chickpea, Chicken, Vegetable Stir Fry - Healthy ingredients and lots of flavor - the perfect combination!
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..
Iron and folic acid are abundant in beet and important for blood formation and performance. The red plant pigment betaine has an antioxidant effect. The combination of chickpeas and chicken provides a high quality of protein. This allows the body to better utilize the protein.
Outside the beet season, you can also prepare the dish with pre-cooked beet. Then, of course, the cooking time is omitted.
(Percentage of daily recommendation)
| Calorie | 430 cal. | (20 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 114 μg | (190 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 25.7 mg | (214 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 133 μg | (44 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 7.2 μg | (16 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,110 mg | (28 %) | ||
| Calcium | 137 mg | (14 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 45 μg | (23 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 438 mg | |||
| Cholesterol | 93 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 14 ozs beets
- 1 oz Beet leaves or Spinach (leaves)
- 1 red onion
- ¼ oz ginger
- 2 Tbsps Canola oil
- 10 ozs chicken breast fillets
- salt
- peppers
- 5 ozs chickpeas (can; drained weight)
- 1 tsp lemon juice
- 1 generous pinch Cumin
Preparation steps
Peel beet with gloves and cut into sticks or quarter. Clean leaves, wash thoroughly and spin dry.
Peel and halve the onion and cut into strips. Peel and chop ginger. Rinse chickpeas and drain.
Heat 1 tablespoon of oil in a frying pan. Sauté onion and ginger in it over medium heat. Add beet pieces and sauté for about 10 minutes.
Meanwhile, rinse chicken breasts and pat dry with paper towels. Heat remaining oil in a frying pan. Fry fillets on both sides over medium heat for 7-8 minutes each. Then season with salt and pepper and cut into thick slices.
After 10 minutes, add chickpeas and cumin to vegetables and continue steaming for about 5 minutes. Add leaves and season with lemon juice, salt and pepper. Arrange vegetables and chicken breast slices.
