Healthier Version Of A Classic Recipe

Lentil Noodle Chicken Casserole with Avocado Salsa

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Lentil Noodle Chicken Casserole with Avocado Salsa

Lentil noodle chicken casserole with avocado salsa - A Tex-Mex party feast!

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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
674
calories
Calories

Healthy, because

Even smarter

Nutritional values

A concentrated load of calcium is contributed by the spicy cheddar cheese. This mineral is essential for strong bones, teeth, and muscles. Lentil noodles and chicken score with lots of high-quality protein.

If you can't get lentil pasta, you can make the spicy casserole with other types of pasta - but it's best to choose pasta in the whole-grain variety, as it contains the most fiber, vitamins and minerals.

1 serving contains
(Percentage of daily recommendation)
Calorie674 kcal(32 %)
Protein52 g(53 %)
Fat29 g(25 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage12.4 g(41 %)
Vitamin A0.5 mg(63 %)
Vitamin D1.9 μg(10 %)
Vitamin E9.3 mg(78 %)
Vitamin K41.4 μg(69 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin24.3 mg(203 %)
Vitamin B₆1.6 mg(114 %)
Folate175 μg(58 %)
Pantothenic acid2.7 mg(45 %)
Biotin15.8 μg(35 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C158 mg(166 %)
Potassium2,273 mg(57 %)
Calcium346 mg(35 %)
Magnesium187 mg(62 %)
Iron8.3 mg(55 %)
Iodine19 μg(10 %)
Zinc5.6 mg(70 %)
Saturated fatty acids10.8 g
Uric acid392 mg
Cholesterol96 mg
Complete sugar19 g

Ingredients

for
4
Ingredients
9 ozs red Lentil noodles
salt
1 red onion
3 garlic cloves
1 red Bell pepper
1 green Bell pepper
3 Tbsps olive oil
2 tsps ground Cumin
2 Tbsps chipotle pepper in adobo ( to taste)
18 ozs minced chicken
14 ozs chunky tomatoes (can)
9 ozs strained tomato
1 tsp dried oregano
peppers
3 ½ ozs Cheddar cheese
1 Avocado
4 Radish
1 handful cilantro leaves
2 scallions
1 Tbsp Lime juice
3 ½ ozs Sour cream
How healthy are the main ingredients?
Sour creamolive oiloreganosaltoniongarlic clove
Preparation

Kitchen utensils

1 Casserole dish (approx. 20 x 30 cm)

Preparation steps

1.

Cook pasta in boiling salted water according to package directions for about 8 minutes until al dente. Drain and leave to drain.

2.

Meanwhile, peel and finely dice onion and garlic. Halve, seed, wash and dice the peppers. Heat 2 tablespoons of oil in a large frying pan. Sauté onion, garlic and peppers in it for 3 minutes over medium heat. Add cumin and chipotle chilies, if desired, and saute for 2 minutes. Add minced meat, chunky and strained tomatoes and oregano, season with salt and pepper and simmer everything over low heat for about 10 minutes, breaking up the minced meat.

3.

Grease the baking dish with the remaining oil. Grate the cheddar cheese. Spread the pasta with the sauce in the dish, sprinkle the cheese on top, and mix in coarsely. Bake the casserole in the preheated oven at 200 °C / 400 °F for approx. 10 minutes.

4.

Meanwhile, for the salsa, halve the avocado, remove the pit, lift the flesh from the skin and cut into rough cubes. Clean, wash, and dice radishes. Wash cilantro, shake dry, and chop coarsely. Clean, wash and chop spring onions. Mix all ingredients with lime juice. Remove lentil noodle chicken casserole from oven, top with sour cream, and some avocado salsa. Serve the remaining salsa separately.