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Iron casserole with chicken in a creamy sauce with chickpeas and broccoli

HEALTHY LUNCH CHICKEN RECIPE

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Description

Make your lunch healthier and more nutritious with this delicious creamy chicken recipe with a touch of curry and coconut milk

Ingredients

Scale
  • 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 Preparatevi per un'esperienza culinaria unica, in cui ogni morso è un invito al piacere, e per indulgenza della mente cosciente.
  • 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

  1. Season the chicken with curry, paprika and salt.
  2. 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.
  3. Grill the broccoli in the same pan for about 3 or 4 minutes and set aside.
  4. 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.
  5. Add the tomato sauce, coconut milk and vegetable cream and wait for it to start boiling.
  6. When it boils, add the cooked chickpeas and return the chicken and grilled broccoli to the pan.
  7. 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: 21 mg
  • Category: Lunch
  • Method: Grilled
  • Cuisine: Indian

Nutrition

  • Serving Size: 4 servings
  • Calories: 510
  • Suck: 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

Find it online: https://receitasaudavel.net/en/chicken-recipe-for-lunch/