Harissa Chicken Casserole
Harissa chicken casserole - Protein source with Moroccan flair
Healthy, because
Even smarter
Nutritional values
Lots of protein from the Chicken breast fillet not only ensures strong muscle packs. The body also needs the protein for the formation of messenger substances and body cells.
Kale is unfortunately only in season in winter, but you don't have to do without the spicy harissa chicken casserole in spring, summer and fall: Just replace the kale with spinach or chard.
(Percentage of daily recommendation)
| Calorie | 500 cal. | (24 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.6 g | (49 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 298.4 μg | (497 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 25.9 mg | (216 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 185 μg | (62 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,348 mg | (34 %) | ||
| Calcium | 160 mg | (16 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 7.5 mg | (50 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 358 mg | |||
| Cholesterol | 115 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 9 ozs brown Lentils
- 3 carrots
- 2 red onions
- 3 ozs Kale
- 1 Tbsp chopped rosemary
- 2 Tbsps olive oil
- salt
- 18 ozs Chicken breasts
- 1 Tbsp Harissa paste
- 1 organic lemon (juice and peel)
- 1 garlic clove
- peppers
- 7 ozs Chicken broth
- 3 ½ ozs Sour cream
- 1 pinch ground Cumin
Preparation steps
Soak lentils in cold water for 3 hours. Then drain, place in a saucepan with enough fresh water to just cover and cook, covered, over medium heat until al dente, about 20 minutes; drain and drain.
While the lentils are cooking, peel the carrots and cut them diagonally into pieces. Peel onions, halve and cut into thin slices. Wash kale, remove thick leaf veins, pluck leaves into small pieces. Mix carrots, onions and rosemary with oil in a bowl and add salt. Place on a baking tray lined with baking paper and bake in a preheated oven at 200 °C / 400 °F for 20-30 minutes.
Meanwhile, rinse chicken, pat dry, and cut lengthwise into 1-inch wide strips. Put harissa paste with 1 tablespoon lemon juice in a bowl. Peel and chop garlic, add, and mix well. Add chicken meat, turn to coat, and let it soak for about 10 minutes.
Line an ovenproof dish with baking paper. Salt and pepper the lentils and place them in the dish. Add kale, roasted vegetables and chicken strips on top. Add broth and cook everything in a hot oven for 12-15 minutes. Then remove, spoon sour cream on top, season with cumin and serve sprinkled with lemon zest.
