Curry Chicken Breast on Spring Taboulé
Curry chicken breast on spring taboulé - A must for all cilantro fans!
Healthy, because
Even smarter
Nutritional values
Bulgur is a hot tip for veggies: The pre-cooked wheat semolina offers plenty of blood-forming iron and therefore helps prevent deficiencies.
Vegetarians don't have to go empty-handed with this treat: The chicken breast fillet can also be easily replaced with tofu or baked feta cheese. Then simply omit the feta in the salad.
(Percentage of daily recommendation)
| Calorie | 547 cal. | (26 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.2 g | (34 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 54.9 μg | (92 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 23.8 mg | (198 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 1,135 mg | (28 %) | ||
| Calcium | 125 mg | (13 %) | ||
| Magnesium | 142 mg | (47 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 298 mg | |||
| Cholesterol | 96 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 7 ozs fine Bulgur
- 18 ozs young carrots (With greens)
- salt
- ½ Cucumber
- 1 red onion
- 1 handful cilantro
- 2 handfuls Arugula
- 1 Tbsp butter
- 12 Chicken breasts tenders (approx. 18 ounces)
- peppers
- 1 Tbsp Whole Grain Spelt Flour
- 1 Tbsp yellow Curry powder
- 1 Tbsp Canola oil
- 2 lemons (juice)
- 4 Tbsps olive oil
- 2 ozs Feta
Preparation steps
Pour boiling water over bulgur and let swell for 20 minutes, covered. Meanwhile, clean and peel carrots; leave about 1-inch of greens from 4 carrots, cut remaining carrots diagonally into pieces. Cook all carrots in boiling salted water for 5 minutes over medium heat, drain, rinse, and drain.
Clean, wash and finely slice the cucumber. Peel onion, halve and cut into fine strips. Wash cilantro, shake dry and finely chop leaves. Wash arugula and spin dry.
Heat butter in a frying pan. Steam carrots in it for 5 minutes over medium heat, tossing.
Rinse chicken, pat dry, salt and pepper. Mix flour and curry powder and turn chicken in it. Heat canola oil in a frying pan and fry chicken fillets in it for 4 minutes over medium heat, turning.
Loosen bulgur with a fork. Mix lemon juice, olive oil, salt, pepper and coriander. Mix bulgur with dressing, mix with cucumber slices and onion strips and spread on plates. Arrange carrots and curry chicken fillets on top, sprinkle everything with arugula and crumble feta on top.
