Spicy Chicken with Daal

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Spicy Chicken with Daal
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Health Score:
Health Score
7,3 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 2 h.
Ready in
Calories:
683
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie683 kcal(33 %)
Protein44.96 g(46 %)
Fat35.72 g(31 %)
Carbohydrates49.78 g(33 %)
Sugar added0 g(0 %)
Roughage12.35 g(41 %)
Vitamin A158.17 mg(19,771 %)
Vitamin D0.09 μg(0 %)
Vitamin E4.99 mg(42 %)
Vitamin B₁0.29 mg(29 %)
Vitamin B₂0.16 mg(15 %)
Niacin18.17 mg(151 %)
Vitamin B₆0.73 mg(52 %)
Folate33.66 μg(11 %)
Pantothenic acid1.05 mg(18 %)
Biotin6.59 μg(15 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C20.1 mg(21 %)
Potassium1,243.6 mg(31 %)
Calcium96.49 mg(10 %)
Magnesium52.52 mg(18 %)
Iron5.91 mg(39 %)
Iodine1.5 μg(1 %)
Zinc1.33 mg(17 %)
Saturated fatty acids8.06 g
Cholesterol88.36 mg
Author of this recipe:
How healthy are the main ingredients?
garlicTurmericChicken breastgarlicTurmericginger

Ingredients

for
4
For the chicken
4 tablespoons
2 cloves
garlic (crushed)
2 teaspoons
1 teaspoon
1 teaspoon
fresh Ginger root (finely chopped)
2 teaspoons
4
2 tablespoons
1
onion (finely chopped)
For the dhal
3 tablespoons
1
onion (finely chopped)
1 clove
garlic (crushed)
2 teaspoons
1 teaspoon
1 teaspoon
ground ginger
8 ounces
Red lentils (rinsed)
14 ounces
canned tomatoes
1 teaspoon

Preparation steps

1.
For the chicken, mix the oil with the garlic, coriander seeds, cumin seeds, chilli powder, ginger and turmeric to make a paste. Rub the paste into the chicken breasts, place them in a bowl, cover with cling film and leave to marinate for at least one hour.
2.
Meanwhile, make the dhal. Heat the vegetable oil in a large pan and gently cook the onion until soft but not brown. Add the garlic, curry powder, turmeric and ginger and cook gently for two minutes, taking care that the spices do not burn.
3.
Add the lentils, tomatoes and salt and enough water to just cover the lentils then bring to a boil and simmer gently until the lentils are tender. You may need to add a little water during cooking.
4.
To finish the chicken, heat the butter in a wide pan and gently cook the onion until soft but not brown. Add the chicken breasts and cook for about three minutes on each side, or until cooked through, then add a splash of water and let it bubble.
5.
Serve with poppadums and a tomato and onion salad.