Your Recipe

Rfissa

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Linsen 200g 704kcal
Kurkuma gemahlen 2g 6kcal
Knoblauch 6g 9kcal
Olivenöl 30g 265kcal
Bockshornkleesamen 1g 3kcal
Ingwer gemahlen 2g 7kcal
Huhn, Haut (Keulen und Schenkel), roh 450g 1980kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:

2-3 msemen (or substitute with flaky flatbread like tortillas)
450 grams chicken thighs or breasts, cut into pieces
200 grams lentils, rinsed
150 grams onion, chopped
2 cloves garlic, minced
1 teaspoon (2 grams) ground turmeric
1 teaspoon (2 grams) ground ginger
1/2 teaspoon (1 gram) ground fenugreek
Salt and pepper to taste
Chicken broth or water
30 ml olive oil (2 tablespoons)
Instructions:
1. In a large pot, heat olive oil over medium heat.
2. Sauté onions and garlic until softened.
3. Add chicken pieces and brown on all sides.
4. Stir in lentils, turmeric, ginger, fenugreek, salt, and pepper.
5. Add enough chicken broth or water to cover the ingredients.
6. Simmer over low heat until chicken is cooked through and lentils are tender.
7. Meanwhile, toast msemen or flatbread in a dry skillet until heated through.
8. To serve, place toasted msemen in a bowl, top with chicken and lentil mixture.
9. Garnish with fresh cilantro or parsley if desired.

Nährwertangaben 
Portionsgröße  210 g | ml
Menge pro Portion  759
3174
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 58g 74%
Gesättigte Fettsäuren  15g 74%
Natrium 63mg 3%
Gesamte Kohlenhydrate  37g 14%
Ballaststoffe  6.3g 22%
Zucker  2.7g
Protein  24g 47%
Vitamin D 0.2mcg 1%
Kalzium 38mg 3%
Eisen  4.3mg 24%
Kalium 552mg 12%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 67.393 mcg 7%
Thiamin [B1] 0.503 mg 42%
Riboflavin [B2] 0.156 mg 12%
Niacin [B3] 4.301 mg 27%
Pantothensäure [B5] 1.816 mg 36%
Vitamin B6 0.469 mg 28%
Cobalamin [B12] 0.731 mcg 0%
Folat [B9] 249.228 mcg 0%
Vitamin C 5.508 mg 6%
Vitamin D 0.225 mcg 1%
Vitamin E 1.66 mg 11%
Vitamin K 7.724 mcg 6%
Betain 9.448 mg 0%
Cholin 83.148 mg 15%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  37.5 g 14%
Sugars 2.7 g 5%
Ballaststoffe  6.3 g 22%
Carbohydrate 36.6 g 0%
Netto-Kohlenhydrate 34.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.269 g 0%
Arginin 1.78 g 0%
Asparaginsäure 2.23 g 0%
Cystein 0.256 g 0%
Glutaminsäure 3.315 g 0%
Glycin 1.907 g 0%
Histidin 0.578 g 0%
Isoleucin 0.853 g 0%
Leucin 1.512 g 0%
Lysin 1.003 g 0%
Methionin 0.291 g 0%
Phenylalanin 0.954 g 0%
Prolin 1.348 g 0%
Serin 0.976 g 0%
Threonin 0.799 g 0%
Tryptophan 0.172 g 0%
Tyrosin 0.594 g 0%
Valin 1.015 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 37.52 mg 3%
Kupfer 0.45 mg 50%
Fluorid 0.41 mcg 0%
Eisen  4.28 mg 24%
Magnesium 39.21 mg 9%
Mangan 1.05 mg 46%
Phosphor 263.62 mg 21%
Kalium 552.14 mg 12%
Selen 12.14 mcg 22%
Natrium 62.72 mg 3%
Zink 2.49 mg 23%
andere
Nährstoff Menge  DV
Wasser 89.074 g 0%
Asche 2.13 g 0%