Dal with Spiced Poultry

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Dal with Spiced Poultry
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Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
868
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie868 kcal(41 %)
Protein57.25 g(58 %)
Fat42.71 g(37 %)
Carbohydrates70.51 g(47 %)
Sugar added0 g(0 %)
Roughage15.61 g(52 %)
Vitamin A50.16 mg(6,270 %)
Vitamin D0.33 μg(2 %)
Vitamin E0.59 mg(5 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.23 mg(21 %)
Niacin12.11 mg(101 %)
Vitamin B₆0.65 mg(46 %)
Folate31.79 μg(11 %)
Pantothenic acid1.6 mg(27 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0.47 μg(16 %)
Vitamin C30.06 mg(32 %)
Potassium1,537.72 mg(38 %)
Calcium89.07 mg(9 %)
Magnesium72.36 mg(24 %)
Iron8.91 mg(59 %)
Iodine1.05 μg(1 %)
Zinc2.88 mg(36 %)
Saturated fatty acids24.72 g
Cholesterol156.51 mg

Ingredients

for
4
Ingredients
2 cups Red lentils (or red lentils)
3 cups vegetable stock
2 tablespoons olive oil
1 onion (finely chopped)
2 cloves garlic (finely chopped)
1 yellow pepper (deseeded and finely chopped)
4 Chicken thigh (skinned, deboned and roughly chopped)
1 teaspoon ground Cumin
1 teaspoon paprika
½ teaspoon Chili powder (optional)
1 ⅔ cups Coconut milk
fresh cilantro
How healthy are the main ingredients?
Coconut milkolive oilgarliconionCumin
Product recommendation
Lentil Dal You can make a simple dal by cooking the lentils as above then adding half the coconut milk to make it less liquid. Serve with nan.

Preparation steps

1.
Wash the lentils and pick over for any small stones. Cook in the vegetable stock for about 25 minutes or until tender. Drain the lentils, reserving the cooking liquor.
2.
Heat the oil and cook the onions and garlic until golden. Add the chicken and spices and cook until golden.
3.
Return the lentils to the pan and stir well, then stir in the coconut milk, adding a little lentil cooking liquid to loosen. Simmer for 10 minutes. Serve decorated with fresh coriander.