Middle Eastern Chicken and Vegetables
Prunes provide a pleasant sweetness, high saturation value and plenty of fibre and minerals. Zinc is particularly abundant, which strengthens the immune system, among other things. According to new studies, dried plums are also highly effective radical scavengers.
If you like it hot and especially spicy, you can add a chopped chilli pepper and season the vegetables with cumin. Delicious accompaniment to chicken filet: flat bread, rice or couscous.
(Percentage of daily recommendation)
| Calorie | 415 cal. | (20 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9 mg | (75 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 31.3 mg | (261 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 1,310 mg | (33 %) | ||
| Calcium | 129 mg | (13 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 420 mg | |||
| Cholesterol | 132 mg |
Ingredients
- Ingredients
- 2 Chicken breasts (each about 200 grams)
- salt
- peppers
- ground paprika (sweet)
- 1 yellow onion (about 250 grams)
- 2 small Tomatoes (each about 60 grams)
- ½ lemon
- ½ bunch Chives
- 2 stalks thyme
- 1 bunch flat-leaf parsley
- 6 dried Plum (pitted)
- 2 Tbsps vegetable oil (such as sunflower oil)
- 150 milliliters Vegetable broth
Preparation steps
Rinse chicken and pat dry. Season well with salt, pepper and paprika.
Peel, halve and cut onion into slices.
Rinse and dry tomatoes, cut out stems, then cut tomatoes into eighths.
Rinse the lemon in hot water, wipe dry and grate the zest finely. Squeeze juice from lemon.
Rinse chives, thyme and parsley and shake dry. Pluck thyme and parsley leaves and finely chop separately. Cut chives into thin rings.
Cut dried plums into large pieces.
Heat oil in a non-stick pan. Sear chicken on both sides.
Combine tomatoes, onions, thyme, chives, half the parsley, dried plums, lemon juice and zest and vegetable broth in a baking dish. Top with seared chicken. Season well with salt, pepper and paprika.
Cover the dish and bake on the middle rack of preheated oven at 180°C (fan 160°C, gas: mark 2-3) (approximately 350°F) for about 40 minutes; after 30 minutes, uncover and continue to cook. Season with more salt and pepper, sprinkle with remaining parsley and serve.