Curried Chicken and Vegetables

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Curried Chicken and Vegetables
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
509
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie509 cal.(24 %)
Protein60 g(61 %)
Fat8 g(7 %)
Carbohydrates47 g(31 %)
Sugar added0 g(0 %)
Roughage12.1 g(40 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E6.5 mg(54 %)
Vitamin K76.5 μg(128 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin35.8 mg(298 %)
Vitamin B₆1.6 mg(114 %)
Folate238 μg(79 %)
Pantothenic acid3.6 mg(60 %)
Biotin8.2 μg(18 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C57 mg(60 %)
Potassium2,223 mg(56 %)
Calcium188 mg(19 %)
Magnesium173 mg(58 %)
Iron7.2 mg(48 %)
Iodine11 μg(6 %)
Zinc5.6 mg(70 %)
Saturated fatty acids1.3 g
Uric acid490 mg
Cholesterol124 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
1 onion
1 garlic clove
1 kilogram Parsnips
150 grams red Lentils
4 Chicken breasts (about 120 grams or 4.7 ounces)
2 tsps Curry powder
salt
freshly ground peppers
2 Tbsps vegetable oil
400 milliliters Vegetable broth
1 handful cilantro
1 tsp lemon juice
How healthy are the main ingredients?
ParsnipLentiloniongarlic cloveChicken breastsalt

Preparation steps

1.

Peel onion, garlic and parsnips. Dice onion, mince garlic and slice parsnips. Rinse lentils and drain with hot water.

2.

Rinse chicken breasts, pat dry and season with 1 teaspoon curry, salt and pepper. Heat oil in a pan and cook chicken until golden brown on each side, about 1-2 minutes. Remove chicken from pan and add onion, garlic and parsnips. Add remaining curry powder and deglaze with broth. Simmer for about 5 minutes. Place chicken back in pan, cover and simmer for 8-10 minutes.

3.

Rinse cilantro, shake dry and coarsely chop. Remove chicken from the pan, let rest briefly and cut into pieces. Add cilantro leaves to pan and season with lemon juice, salt and pepper. Plate vegetables, top with chicken and serve. 

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