Protein-Packed Dinner

Chicken Curry

with Bamboo Shoots and Snow Peas
5
Average: 5 (3 votes)
(3 votes)
Chicken Curry

Chicken Curry - Fast food, Asian style - delicious, fresh and crisp

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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
465
calories
Calories

Healthy, because

Even smarter

Nutritional values

The combination of chicken and vegetables from the wok with pre-cooked wheat is not only interesting from a culinary point of view - it also provides a particularly large portion of B vitamins, magnesium and zinc. All together effectively strengthens muscles, nerves and the immune system.

Experimenting allowed: Instead of chicken filet you can use turkey steak, instead of sugar snap peas you can use frozen peas. And of course brown rice instead of wheat is also a good alternative. Even the Thai basil from the chicken curry, which is not always available, can be replaced by normal basil:
Extra crunch and healthy fats bring roasted nuts, which you can sprinkle over the finished dish.

1 serving contains
(Percentage of daily recommendation)
Calorie465 kcal(22 %)
Protein29 g(30 %)
Fat18 g(16 %)
Carbohydrates45 g(30 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E5.1 mg(43 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin17.4 mg(145 %)
Vitamin B₆0.8 mg(57 %)
Folate102 μg(34 %)
Pantothenic acid2 mg(33 %)
Biotin10.3 μg(23 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C26 mg(27 %)
Potassium911 mg(23 %)
Calcium86 mg(9 %)
Magnesium127 mg(42 %)
Iron4 mg(27 %)
Iodine11 μg(6 %)
Zinc3.3 mg(41 %)
Saturated fatty acids8.3 g
Uric acid250 mg
Cholesterol50 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 ounces Snow peas
4 ounces Thai asparagus (or thin green asparagus)
4 ounces Bamboo shoots (drained, from a jar)
7 ounces Cherry tomatoes
4 ounces pre-cooked Wheat grain (cooking bag, 10 minutes of cooking time)
salt
1 Chicken breast (about 150 grams)
2 tablespoons vegetable oil
peppers
1 teaspoon yellow Curry paste
¾ cup Coconut milk (9% fat)
½ bunch Thai basil
How healthy are the main ingredients?
Snow peaBamboo shootssaltChicken breast
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Large knife, 1 Measuring cups, 1 Slotted spatula, 1 Paper towel, 1 Sieve, 1 Tablespoon, 1 Teaspoon, 1 Pot, 1 Wok

Preparation steps

1.
Chicken Curry preparation step 1

Trim snow peas, rinse, drain and cut in half diagonally.

2.
Chicken Curry preparation step 2

Rinse asparagus, pat dry and cut off the woody ends. Cut asparagus in half diagonally.

3.
Chicken Curry preparation step 3

Drain the bamboo shoots. Rinse and halve the tomatoes.

4.
Chicken Curry preparation step 4

Cook wheat grains in boiling salted water according to package instructions.

5.
Chicken Curry preparation step 5

Meanwhile, rinse chicken, pat dry with paper towels and cut into strips.

6.
Chicken Curry preparation step 6

Heat wok, add the oil and swirl to coat the wok. Add chicken strips and brown over high heat while stirring. Season chicken with salt and pepper and remove from wok. Drain off oil.

7.
Chicken Curry preparation step 7

Add peas and asparagus to wok and fry over high heat, stirring constantly for 1 minute.

8.
Chicken Curry preparation step 8

Stir in curry paste and coconut milk and bring to a boil.

9.
Chicken Curry preparation step 9

Add strips of chicken, bamboo shoots and tomatoes and simmer for 2 minutes on medium heat. Season to taste with salt.

10.
Chicken Curry preparation step 10

Rinse Thai basil, shake dry, pluck off the leaves and fold into the vegetables.

11.
Chicken Curry preparation step 11

Drain and carefully open the cooking bag. Distribute wheat grains on 2 plates and serve with the chicken curry.