Low-Carb and Protein-Rich

Turnip Kale Curry with Chicken

5
Average: 5 (4 votes)
(4 votes)
Turnip Kale Curry with Chicken

Turnip Kale Curry with Chicken - Homeland enjoyment with an exotic touch

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
315
calories
Calories

Healthy, because

Even smarter

Nutritional values

Rutabagas are packed with powerful nutrients including essential oils, important minerals, beta-carotene and vitamins B1, B2 and C.

Easily turn this into a vegan recipe by replacing the chicken breast with tofu. 

1 serving contains
(Percentage of daily recommendation)
Calorie315 kcal(15 %)
Protein28 g(29 %)
Fat17 g(15 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E3.5 mg(29 %)
Vitamin K624.1 μg(1,040 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin17 mg(142 %)
Vitamin B₆1 mg(71 %)
Folate252 μg(84 %)
Pantothenic acid1 mg(17 %)
Biotin4.5 μg(10 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C143 mg(151 %)
Potassium1,059 mg(26 %)
Calcium276 mg(28 %)
Magnesium86 mg(29 %)
Iron3.4 mg(23 %)
Iodine13 μg(7 %)
Zinc1.4 mg(18 %)
Saturated fatty acids6.4 g
Uric acid215 mg
Cholesterol47 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 shallot
1 garlic
1 inch ginger
26 ounces Rutabaga (1 small)
10 ounces kale
10 ounces Chicken breasts
1 tablespoon Coconut oil
1 tablespoon red Curry paste
13 ounces Vegetable broth
2 stalks cilantro
7 ounces Soy creamer
salt
peppers
1 tablespoon lemon juice
2 tablespoons roasted Shelled peanut
How healthy are the main ingredients?
Chicken breastkaleshallotgarlicgingersalt

Preparation steps

1.

Peel and chop the shallot, garlic and ginger. Peel the turnip and cut into 1/2" cubes. Wash the kale, shake dry and pluck the green from the hard stalks; chop the cabbage and put aside.

2.

Cut the chicken breast fillet into cubes. Heat up a teaspoon of oil in a large pan. Fry the meat cubes for 5 minutes at medium heat. Remove and put aside. Heat the remaining oil in the pan. Sauté shallot, garlic, and ginger for 2 minutes over medium heat. Add turnip and curry paste and fry for 5 minutes. Add stock and simmer covered for 10 minutes at low heat.

3.

Add kale and chicken cubes and cook for 5 minutes. Meanwhile, wash the coriander, shake dry and remove the leaves. Add soy cream to the curry, bring to the boil and season with salt, pepper and lemon juice. Pour peanut kernels and coriander over the curry.