High-Protein

Curry Chicken with Quinoa and Carrots

5
Average: 5 (12 votes)
(12 votes)
Curry Chicken with Quinoa and Carrots

Curry chicken with quinoa and carrots - Spicy protein power combination

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
691
calories
Calories

Healthy, because

Even smarter

Nutritional values

The content of beta-carotene is Carrots particularly high. This secondary plant substance is converted by the organism into vitamin A and is of great importance for healthy skin and strong eyesight. Saponins from Quinoa are bitter substances that can act in the body in a variety of ways. Among other things, they are said to have an anti-inflammatory and antibiotic effect.

The curry chicken breast with quinoa and carrots can be easily modified and adapted to your own taste. Instead of chicken breast fillet also turkey fits, the carrots you can replace with Hokkaido pumpkin or sweet potatoes. In winter, the spinach can be replaced with fresh kale.

1 serving contains
(Percentage of daily recommendation)
Calorie691 kcal(33 %)
Protein44 g(45 %)
Fat41 g(35 %)
Carbohydrates36 g(24 %)
Sugar added0 g(0 %)
Roughage8.9 g(30 %)
Vitamin A2.1 mg(263 %)
Vitamin D0 μg(0 %)
Vitamin E3.7 mg(31 %)
Vitamin K208.8 μg(348 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin25.8 mg(215 %)
Vitamin B₆1.1 mg(79 %)
Folate150 μg(50 %)
Pantothenic acid2.3 mg(38 %)
Biotin21.5 μg(48 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C33 mg(35 %)
Potassium1,479 mg(37 %)
Calcium129 mg(13 %)
Magnesium229 mg(76 %)
Iron6.8 mg(45 %)
Iodine12 μg(6 %)
Zinc3.8 mg(48 %)
Saturated fatty acids24.8 g
Uric acid315 mg
Cholesterol78 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
4 carrots
4 Tbsps melted Coconut oil
salt
peppers
18 ozs chicken breast fillets
2 Tbsps yellow Curry paste
2 Tbsps lemon juice
5 ozs Quinoa
1 ¾ ozs Shelled peanut (roasted; unsalted)
3 Tbsps natural peanut butter
7 ozs Coconut milk
1 Tbsp soy sauce
cayenne pepper
3 ½ ozs Spinach
½ oz ginger roots
How healthy are the main ingredients?
Coconut milkQuinoasoy sauceSpinachcarrotsalt

Preparation steps

1.

Clean, peel, and slice carrots at a slight angle. Mix with 1 tbsp. coconut oil, salt and pepper, and place on a baking tray lined with baking paper. Rinse chicken, pat dry and cut into slices about 1/2 inch thick. Mix the curry paste with 2 tablespoons oil, lemon juice, and salt. Mix in chicken and place on baking sheet with carrots. Bake in preheated oven at 200 °C / 400 °F for approx. 20 minutes.

2.

Meanwhile, rinse quinoa in a colander and cook in boiling salted water for 10-15 minutes.

3.

Meanwhile, chop peanuts, setting aside half. Bring peanut puree with coconut milk and soy sauce to a boil in a saucepan, stirring, and reduce to creamy consistency over low heat in 5 minutes. Season sauce with cayenne pepper and salt and mix in peanuts, adding a little water as needed.

4.

Wash spinach and shake dry. Peel ginger and chop finely. Heat remaining oil in a frying pan. Sauté ginger in it over medium heat for 1 minute. Add spinach and let it collapse, then season with salt. Arrange spinach with quinoa, carrots and chicken on 4 plates, sprinkle with remaining peanuts and serve with sauce.