Your Recipe

Rfissa

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Linsen 200g 704kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 450g 540kcal
Kurkuma gemahlen 2g 6kcal
Knoblauch 12g 18kcal
Bockshornkleesamen 2g 6kcal
frische Petersilie 15g 5kcal
Koriander Blätter roh 15g 3kcal
Ingwer gemahlen 2g 7kcal
Zimt gemahlen 2g 5kcal
Schwarzer Pfeffer, gemahlen 2g 5kcal
Kreuzkümmel, gemahlen 2g 8kcal
Koriander gemahlen 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.

Nährwertangaben 
Portionsgröße  107 g | ml
Menge pro Portion  172
718
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 1.9g 2%
Gesättigte Fettsäuren  0.4g 2%
Natrium 31mg 1%
Gesamte Kohlenhydrate  19g 7%
Ballaststoffe  3.6g 13%
Zucker  1.4g
Protein  19g 39%
Vitamin D 0mcg 0%
Kalzium 31mg 2%
Eisen  2.6mg 14%
Kalium 433mg 9%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.433 mg 29%
Vitamin B6 0.642 mg 38%
Cobalamin [B12] 0.118 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  19.4 g 7%
Sugars 1.4 g 3%
Ballaststoffe  3.6 g 13%
Carbohydrate 19 g 0%
Netto-Kohlenhydrate 18g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.011 g 0%
Arginin 1.373 g 0%
Asparaginsäure 1.921 g 0%
Cystein 0.217 g 0%
Glutaminsäure 2.914 g 0%
Glycin 0.828 g 0%
Histidin 0.654 g 0%
Isoleucin 0.902 g 0%
Leucin 1.517 g 0%
Lysin 1.418 g 0%
Methionin 0.386 g 0%
Phenylalanin 0.831 g 0%
Prolin 0.677 g 0%
Serin 0.782 g 0%
Threonin 0.801 g 0%
Tryptophan 0.221 g 0%
Tyrosin 0.63 g 0%
Valin 0.98 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 31.29 mg 2%
Kupfer 0.25 mg 27%
Fluorid 0.29 mcg 0%
Eisen  2.57 mg 14%
Magnesium 35.03 mg 8%
Mangan 0.64 mg 28%
Phosphor 204.52 mg 16%
Kalium 433.21 mg 9%
Selen 13.44 mcg 24%
Natrium 30.62 mg 1%
Zink 1.34 mg 12%
andere
Nährstoff Menge  DV
Wasser 64.773 g 0%
Asche 1.564 g 0%