Chicken Curry with Turmeric Rice
Chicken curry with turmeric rice - Asian flavor that's fast and full of vitamins. Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Fast food with lots of added value: lean meat chicken fillets provide plenty of muscle-nourishing protein and nerve-strengthening B vitamins. Peppers and spinach support collagen production with plenty of vitamin C. They can thus smooth the connective tissue and keep it elastic.
Eating VEGAN? Simply replace the chicken breast fillet with tofu or tempeh for an equally delicious meal!
(Percentage of daily recommendation)
| Calorie | 598 cal. | (28 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 208 μg | (347 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 22.7 mg | (189 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 143 μg | (48 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 16.7 μg | (37 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 112 mg | (118 %) | ||
| Potassium | 1,119 mg | (28 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 8.9 mg | (59 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 23.7 g | |||
| Uric acid | 306 mg | |||
| Cholesterol | 78 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 7 ozs parboiled rice
- ½ tsp ground Turmeric
- salt
- 18 ozs chicken breast fillets
- 1 garlic clove
- 1 oz ginger roots
- ½ tsp cumin seeds
- ½ tsp Coriander
- ½ tsp Mustard seed
- ½ tsp fennel seeds
- 1 pinch cinnamon
- ¼ tsp cayenne pepper
- 2 Tbsps Coconut oil
- 14 ozs Coconut milk
- 1 yellow Bell pepper
- 3 ozs Baby spinach
- ½ bunch cilantro
Preparation steps
Cook rice with turmeric in 2.5 times the amount of boiling salted water according to package instructions. Meanwhile, rinse the chicken breast fillet, pat dry and cut into pieces or strips. Peel and chop the garlic and ginger.
Crush whole spices in a mortar and mix with cinnamon and cayenne pepper. Heat oil in a frying pan. Add garlic, ginger and spice mixture and stir-fry over medium heat for 3 minutes. Add chicken strips and stir-fry for 3 minutes. Pour in coconut milk and cook, covered, over low heat for 5 minutes.
Meanwhile, quarter peppers, remove seeds, wash and cut crosswise into thin strips. Wash spinach and shake dry. Add bell bell pepper strips and spinach to the curry and continue cooking for 2 minutes over low heat.
Wash the coriander, shake dry and pluck the leaves. Divide rice among 4 plates. Season curry with salt and fold in half of the coriander. Arrange curry next to rice and sprinkle chicken curry with turmeric rice with remaining cilantro.
