Your Recipe

Rfissa

Složka Množství Kalorie
Cibule 150g 60kcal
Čočka 200g 704kcal
Kuřecí brojler, syrové maso, vykostěná prsa 450g 540kcal
Kurkuma mletá 2g 6kcal
Česnek 12g 18kcal
Pískavice semínka 2g 6kcal
Petrželová nať čerstvá 15g 5kcal
Koriandr listy syrové 15g 3kcal
Zázvor mletý 2g 7kcal
Skořice mletá 2g 5kcal
Pepř černý, mletý 2g 5kcal
Kmín, mletý 2g 8kcal
Koriandr mletý 2g 6kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 4 pieces of msemen (Moroccan flatbread), shredded (if unavailable, substitute with phyllo dough or tortillas)
• 1 lb chicken thighs or breasts, bone-in
• 1 cup lentils, rinsed
• 1 onion, finely chopped
• 4 cloves garlic, minced
• 1 teaspoon ground fenugreek seeds
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground ginger
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground black pepper
• Salt, to taste
• 6 cups chicken broth or water
• 1/4 cup chopped fresh cilantro, for garnish
• 1/4 cup chopped fresh parsley, for garnish
• Olive oil
Instructions:
o Heat some olive oil in a large pot over medium-high heat. Brown the chicken on all sides until golden. Remove and set aside.
o In the same pot, add more olive oil if needed. Sauté the chopped onion until translucent. Add minced garlic and cook for another minute.
o Add fenugreek, cumin, coriander, ginger, turmeric, cinnamon, black pepper, and salt. Stir well to coat the onions.
o Return the browned chicken to the pot. Add rinsed lentils and chicken broth or water. Bring to a boil, then reduce heat to low. Cover and simmer for about 1 hour or until chicken is tender and lentils are cooked.
o If using msemen, shred them into bite-sized pieces. If using phyllo dough or tortillas, tear into small pieces.
o Add the shredded msemen (or substitute) to the pot. Stir gently to combine. Simmer for an additional 10-15 minutes, allowing the flavors to meld together and the bread to soak up some of the broth.
o Taste and adjust seasoning if needed. Serve hot, garnished with chopped cilantro and parsley.

nutriční údaje
Velikost porce 107 g | ml
Množství na porci 172
718
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 1.9g 2%
Nasycené tuky 0.4g 2%
Sodík 31mg 1%
Sacharidy celkem 19g 7%
Vláknina 3.6g 13%
Cukr 1.4g
Bílkoviny 19g 39%
Vitamin D 0mcg 0%
Vápník 31mg 2%
Železo 2.6mg 14%
Draslík 433mg 9%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 20.053 mcg 2%
Thiamin [B1] 0.289 mg 24%
Riboflavin [B2] 0.168 mg 13%
Niacin [B3] 6.183 mg 39%
Kyselina pantotenová [B5] 1.433 mg 29%
Vitamin B6 0.642 mg 38%
Kobalamin [B12] 0.118 mcg 0%
Floát [B9] 132.74 mcg 0%
Vitamin C 6.073 mg 7%
Vitamin D 0 mcg 0%
Vitamin E 0.531 mg 4%
Vitamin K 43.18 mcg 36%
Betain 4.021 mg 0%
Cholin 72.597 mg 13%
Carbohydrates
živina Množství DV
Sacharidy celkem 19.4 g 7%
Sugars 1.4 g 3%
Vláknina 3.6 g 13%
Carbohydrate 19 g 0%
Čisté sacharidy 18g
aminokyseliny
živina Množství DV
Alanin 1.011 g 0%
Arginin 1.373 g 0%
Kyselina asparagová 1.921 g 0%
Cystein 0.217 g 0%
kyselina glutamová 2.914 g 0%
Glycin 0.828 g 0%
Histidin 0.654 g 0%
Izoleucin 0.902 g 0%
Leucin 1.517 g 0%
Lysin 1.418 g 0%
Metionin 0.386 g 0%
Fenylalanin 0.831 g 0%
Prolin 0.677 g 0%
Serin 0.782 g 0%
Treonin 0.801 g 0%
Tryptofan 0.221 g 0%
Tyrosin 0.63 g 0%
Valin 0.98 g 0%
Minerály
živina Množství DV
Vápník 31.29 mg 2%
Měď 0.25 mg 27%
Fluorid 0.29 mcg 0%
Železo 2.57 mg 14%
Hořčík 35.03 mg 8%
Mangan 0.64 mg 28%
Fosfor 204.52 mg 16%
Draslík 433.21 mg 9%
Selen 13.44 mcg 24%
Sodík 30.62 mg 1%
Zinek 1.34 mg 12%
další
živina Množství DV
Voda 64.773 g 0%
Popel 1.564 g 0%