Yellow Chicken Curry
The combination of chicken and vegetables from the wok with pre-cooked wheat is not only interesting from a culinary point of view - it also provides a particularly large portion of B vitamins, magnesium and zinc. All together effectively strengthens muscles, nerves and the immune system.
Experimenting allowed: Instead of chicken filet you can use turkey steak, instead of sugar snap peas you can use frozen peas. And of course brown rice instead of wheat is also a good alternative. Even the Thai basil from the chicken curry, which is not always available, can be replaced by normal basil:
Extra crunch and healthy fats bring roasted nuts, which you can sprinkle over the finished dish
(Percentage of daily recommendation)
|Calorie||465 kcal||(22 %)|
|Protein||29 g||(30 %)|
|Fat||18 g||(16 %)|
|Carbohydrates||45 g||(30 %)|
|Sugar added||0 g||(0 %)|
|Roughage||10 g||(33 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||5.1 mg||(43 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||17.4 mg||(145 %)|
|Vitamin B₆||0.8 mg||(57 %)|
|Folate||102 μg||(34 %)|
|Pantothenic acid||2 mg||(33 %)|
|Biotin||10.3 μg||(23 %)|
|Vitamin B₁₂||0.3 μg||(10 %)|
|Vitamin C||26 mg||(27 %)|
|Potassium||911 mg||(23 %)|
|Calcium||86 mg||(9 %)|
|Magnesium||127 mg||(42 %)|
|Iron||4 mg||(27 %)|
|Iodine||11 μg||(6 %)|
|Zinc||3.3 mg||(41 %)|
|Saturated fatty acids||8.3 g|
|Uric acid||250 mg|
- 3 ozs Snow peas
- 4 ozs Thai asparagus (or thin green asparagus)
- 4 ozs Bamboo shoots (drained, from a jar)
- 7 ozs Cherry tomatoes
- 4 ozs pre-cooked Wheat grain (cooking bag, 10 minutes of cooking time)
- 1 Chicken breast (about 150 grams)
- 2 Tbsps vegetable oil
- 1 tsp yellow Curry paste
- ¾ cup Coconut milk (9% fat)
- ½ bunch Thai basil
Trim snow peas, rinse, drain and cut in half diagonally.
Rinse asparagus, pat dry and cut off the woody ends. Cut asparagus in half diagonally.
Drain the bamboo shoots. Rinse and halve the tomatoes.
Cook wheat grains in boiling salted water according to package instructions.
Meanwhile, rinse chicken, pat dry with paper towels and cut into strips.
Heat wok, add the oil and swirl to coat the wok. Add chicken strips and brown over high heat while stirring. Season chicken with salt and pepper and remove from wok. Drain off oil.
Add peas and asparagus to wok and fry over high heat, stirring constantly for 1 minute.
Stir in curry paste and coconut milk and bring to a boil.
Add strips of chicken, bamboo shoots and tomatoes and simmer for 2 minutes on medium heat. Season to taste with salt.
Rinse Thai basil, shake dry, pluck off the leaves and fold into the vegetables.
Drain and carefully open the cooking bag. Distribute wheat grains on 2 plates and serve with the chicken curry.