Spicy Chicken with Daal
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 2 h.
Ready in
Calories:
600
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 600 cal. | (29 %) | ||
| Protein | 62 g | (63 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.3 g | (38 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 13 mg | (108 %) | ||
| Vitamin K | 76.6 μg | (128 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 34.8 mg | (290 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 149 μg | (50 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 14.5 μg | (32 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 1,315 mg | (33 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 447 mg | |||
| Cholesterol | 141 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- For the chicken
- 4 Tbsps vegetable oil
- 2 cloves garlic cloves (crushed)
- 2 tsps Coriander
- 1 tsp Cumin
- 1 tsp Chili powder
- fresh ginger (finely chopped)
- 2 tsps Turmeric
- 4 Chicken breasts
- 2 Tbsps butter
- 1 onion (finely chopped)
- For the dhal
- 3 Tbsps vegetable oil
- 1 onion (finely chopped)
- 1 clove garlic cloves (crushed)
- 2 tsps Curry powder
- 1 tsp Turmeric
- 1 tsp ground ginger
- 8 ozs Red lentils (rinsed)
- 14 ozs canned Tomatoes
- 1 tsp salt
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.
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