If you want a healthy meal for the family, this chicken recipe for lunch adds taste and nutrition in a delicious dish.
It's a recipe with chicken that is creamy, has lots of aromas and in addition to the chicken you also add vegetable protein, chickpeas.
This is that everyday recipe that you You can vary the ingredients a lot, exchange aromas and be happy in the kitchen!
RECIPE WITH CREAMY CHICKEN, BROCCOLI AND CHICKPEAS
If you like easy, practical and adaptable recipes, this chicken recipe for lunch will win a place on your weekly menu.
THE broccoli is a vegetable in vitamins, minerals and antioxidants, has vitamin C, A, K and minerals such as calcium, iron and potassium.
Broccoli contains sulforaphane and indole-3-carbinol, two antioxidants which help combat cellular damage caused by free radicals and have anti-cancer properties.
THE chickpea is one of my favorite legumes because it has neutral flavor, it is highly nutritious and it is very easy to eat it in recipes like this one.
Chickpeas add vegetable protein to the recipe, it has high in fiber and essential nutrients such as iron, zinc, magnesium, phosphorus and B vitamins.
Not to mention that chickpeas have a low glycemic index, meaning they regulate blood sugar levels.
But if you don't want to use broccoli or chickpeas you can exclude them from the recipe or substitute:
- Instead of broccoli use: cauliflower, carrot, zucchini or eggplant;
- Instead of chickpeas, use: fresh frozen peas, corn, hearts of palm or mushrooms.
CHICKEN RECIPE FOR LUNCH WITH A TOUCH OF CURRY
Chicken and curry is a classic combination, in this chicken recipe for lunch you will combine the curry with coconut milk.
There are many types of curries, this one has turmeric, black pepper, chili pepper, cumin, ginger, caraway, cinnamon, coriander, fenugreek, fennel and oregano.
You can buy the curry at health food stores, supermarkets and stores specializing in imported foods.
If by chance you can't find it or don't want to use it, you can combine the dry seasonings of your preference.
I only used 1 tablespoon of curry powder, which gives a nice flavor without making the recipe too spicy.
If you want you can add more and adjust the seasoning to your taste and even add fresh chopped chili pepper.
Here I usually leave the pepper on a milder side so that it can please the whole family.
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HEALTHY LUNCH CHICKEN RECIPE
- Total Time: 40 minutes
- Yield: 4 portions 1x
- Diet: Gluten Free
Description
Make your lunch healthier and more nutritious with this delicious creamy chicken recipe with a touch of curry and coconut milk
Ingredients
- 500 g of diced chicken fillet
- 1 tablespoon curry powder + 1 teaspoon paprika + 2 teaspoons of salt
- 2 1/2 tablespoons of oil (37,5 ml)
- 1/2 head of Chinese broccoli (200 g)
- 1 cup of cooked chickpeas (150 g)
- 1 large chopped onion (200 g)
- 4 garlic cloves
- 1 tablespoon grated ginger
- 150 g passata or tomato sauce
- 200 ml coconut milk
- 200 g vegetable cream
- Coriander or green seasoning to taste
Instructions
- Season the chicken with curry, paprika and salt.
- Heat a cast iron or heavy-bottomed pan and add 1 1/2 tablespoons of oil, then fry the chicken until golden brown on both sides, don't fry too much and don't stir it all the time so that it doesn't dry out. Then set aside.
- Grill the broccoli in the same pan for about 3 or 4 minutes and set aside.
- Add 1 tablespoon of oil and fry the onion, once it is golden add the garlic and ginger and stir for a few more minutes.
- Add the tomato sauce, coconut milk and vegetable cream and wait for it to start boiling.
- When it boils, add the cooked chickpeas and return the chicken and grilled broccoli to the pan.
- Finish the recipe with chopped fresh coriander and adjust the salt. Serve with rice and baked potatoes.
Notes
- This recipe freezes and defrosts very well, it's great to have in the freezer.
- With 2 teaspoons of salt, it is not very salty, but we like it that way here at home.
- If you don't want to use coconut milk you can use double the amount of cream.
- If you use the traditional sour cream you must add only at the end so that it doesn't curdle, or use cream/fresh milk.
- Use other spices to give the dish your own special touch.
- Take advantage of use vegetables that are in the fridge, this recipe accepts many ingredients and still tastes good.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Lunch
- Method: Grilled
- Cuisine: Indian
Nutrition
- Serving Size: 4 servings
- Calories: 510
- Sugar: 5.5 g
- Sodium: 1318.9 mg
- Fat: 33.2 g
- Saturated Fat: 15.3 g
- Unsaturated Fat: 9.6 g
- Trans Fat: 0 g
- Carbohydrates: 20.6 g
- Fiber: 5.1 g
- Protein: 34.2 g
- Cholesterol: 91.3 mg
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