Indian Spiced Chicken
There is a lot of valuable protein in this spicy chicken. In addition, the body gets a nutrient kick from iron, which is an important component of the blood pigment, and vitamin B6, which is involved in blood formation and helps in the undisturbed build-up and breakdown of protein building blocks.
Serve the chicken with brown rice. In addition to filling fibers, it provides vitamin B1, which is important for the undisturbed functioning of heart and kidneys.
(Percentage of daily recommendation)
| Calorie | 604 cal. | (29 %) | ||
| Protein | 57 g | (58 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 24.9 mg | (208 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 816 mg | (20 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 7.6 g | |||
| Uric acid | 375 mg | |||
| Cholesterol | 170 mg |
Ingredients
- Ingredients
- 2 garlic cloves
- 1 pc fresh ginger
- 1 tsp Coriander
- ½ tsp Cumin
- 1 tsp brown Mustard seed
- ½ tsp Turmeric
- ½ tsp Garam Masala (Indian spice blend)
- 6 Chicken legs (each about 6 oz.)
- 1 Pineapple (about 36 oz.)
- 1 red chili pepper
- 1 Lime
- salt
- cane sugar
- 6 Tbsps vegetable oil
- ½ bunch cilantro
- 6 onions
Preparation steps
Peel the garlic and chop coarsely. Peel and grate the ginger root.
Crush the coriander, cumin and mustard seeds in a mortar. Add garlic and ginger and grind to make a smooth paste. Mix in the turmeric and garam masala.
Rinse chicken legs and pat dry. Separate thighs and drumsticks at the joints. Remove skin if desired.
Rub chicken pieces in a bowl with the spice paste and let marinate for 2 hours.
Meanwhile, peel and cut the pineapple into thin slices, then core and arrange slices decoratively on a plate.
Halve chile pepper lengthwise, remove seeds, rinse and pat dry. Cut chile into thin strips. Squeeze juice from lime. Mix 3 tablespoons juice with salt, sugar and 3 tablespoons of oil.
Rinse cilantro, shake dry, pluck leaves, chop half coarsely and stir into the chile sauce. Pour sauce over pineapple, cover with plastic wrap and let marinate. at room temperature until ready to serve.
Peel the onions and slice approximately 1/4 inch thick.
Heat remaining oil in an oven-proof skillet and cook onion slices for 1 minute, stirring.
Remove chicken from marinade and season with salt. Add to skillet and roast in a preheated oven at 400°F until chicken is cooked through, turning chicken halfway through, about 35 minutes. Serve chicken, onions, and pineapple, garnished with remaining coriander.