Mango and Leek Curry with Rice

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Mango and Leek Curry with Rice
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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
599
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie599 cal.(29 %)
Protein13 g(13 %)
Fat18 g(16 %)
Carbohydrates94 g(63 %)
Sugar added0 g(0 %)
Roughage12.1 g(40 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E9.8 mg(82 %)
Vitamin K124.3 μg(207 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.5 mg(54 %)
Vitamin B₆1.1 mg(79 %)
Folate346 μg(115 %)
Pantothenic acid1.2 mg(20 %)
Biotin13.3 μg(30 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C139 mg(146 %)
Potassium1,266 mg(32 %)
Calcium195 mg(20 %)
Magnesium112 mg(37 %)
Iron4 mg(27 %)
Iodine27 μg(14 %)
Zinc2.3 mg(29 %)
Saturated fatty acids6.3 g
Uric acid284 mg
Cholesterol0 mg
Complete sugar35 g

Ingredients

for
2
Ingredients
2 stalks Leeks
1 garlic clove
1 pc ginger
2 Tbsps vegetable oil
½ tsp cilantro
½ tsp Cumin
½ tsp Turmeric
½ tsp ground paprika
2 Tbsps Coconut cream (canned)
150 grams Rice
1 Mango
1 tsp lemon juice
salt (pepper)
How healthy are the main ingredients?
Leekgingergarlic cloveCuminTurmericMango

Preparation steps

1.

Cook rice according to package instructions.

2.

Wash chicken, pat dry, salt and pepper.

3.

Rinse and dry leek, cut crosswise into strips. Peel garlic and ginger, chop finely. Heat oil in a wok, sauté leek, stirring, for 2 minutes. Add garlic and ginger, saute briefly. Add coconut cream and spices. Pour 100 ml (approximately 0.5 cup) of water and simmer, covered, for 5 minutes.

4.

Peel and pit mango. Cut mango pulp into small cubes. Drizzle with lemon juice. Arrange rice on plates, top with leek curry and mango.

5.

If desired, serve with 2 sauteed sliced chicken breasts.