Curried Chicken and Vegetables

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Curried Chicken and Vegetables
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Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
451
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie451 kcal(21 %)
Protein34.41 g(35 %)
Fat11.15 g(10 %)
Carbohydrates56.11 g(37 %)
Sugar added0 g(0 %)
Roughage13.17 g(44 %)
Vitamin A12.31 mg(1,539 %)
Vitamin D0.09 μg(0 %)
Vitamin E4.06 mg(34 %)
Vitamin B₁0.35 mg(35 %)
Vitamin B₂0.27 mg(25 %)
Niacin19.9 mg(166 %)
Vitamin B₆0.87 mg(62 %)
Folate224.64 μg(75 %)
Pantothenic acid2.61 mg(44 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0.29 μg(10 %)
Vitamin C36.79 mg(39 %)
Potassium1,351.93 mg(34 %)
Calcium128.43 mg(13 %)
Magnesium117.69 mg(39 %)
Iron3.89 mg(26 %)
Iodine0.75 μg(0 %)
Zinc2.11 mg(26 %)
Saturated fatty acids2.05 g
Cholesterol73.1 mg

Ingredients

for
4
Ingredients
1 onion
1 garlic
1 kilogram Parsnips
150 grams red Lentils
4 Chicken breasts (about 120 grams or 4.7 ounces)
2 teaspoons Curry powder
salt
freshly ground peppers
2 tablespoons vegetable oil
400 milliliters Vegetable broth
1 handful cilantro
1 teaspoon lemon juice
How healthy are the main ingredients?
ParsnipLentiloniongarlicChicken 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.