Your Recipe

Rfissa

Ingrédient Quantité Calories
Oignons 150g 60kcal
Lentilles 200g 704kcal
Chicken broiler, raw, meat only boneless breast 450g 540kcal
Curcuma moulu 2g 6kcal
Ail 12g 18kcal
Graine de fenugrec 2g 6kcal
Persil frais 15g 5kcal
Feuilles de coriandre fraiches 15g 3kcal
Gingembre moulu 2g 7kcal
Cannelle moulue 2g 5kcal
Poivre noir moulu 2g 5kcal
Cumin, moulu 2g 8kcal
Coriandre moulue 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.

Valeurs nutritives
Taille des portions 107 g | ml
Quantité par portion 172
718
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 1.9g 2%
Gras saturés 0.4g 2%
Sodium 31mg 1%
Total des glucides 19g 7%
Fibres alimentaires 3.6g 13%
Sucre 1.4g
Protéine 19g 39%
Vitamine D 0mcg 0%
Calcium 31mg 2%
Fer 2.6mg 14%
Potassium 433mg 9%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 20.053 mcg 2%
Thiamine [B1] 0.289 mg 24%
Riboflavine [B2] 0.168 mg 13%
Niacine [B3] 6.183 mg 39%
Acide pantothénique [B5] 1.433 mg 29%
Vitamine B6 0.642 mg 38%
Cobalamine [B12] 0.118 mcg 0%
Floate [B9] 132.74 mcg 0%
Vitamine C 6.073 mg 7%
Vitamine D 0 mcg 0%
Vitamine E 0.531 mg 4%
Vitamine K 43.18 mcg 36%
Bétaïne 4.021 mg 0%
Choline 72.597 mg 13%
Carbohydrates
nutriment Quantité DV
Total des glucides 19.4 g 7%
Sugars 1.4 g 3%
Fibres alimentaires 3.6 g 13%
Carbohydrate 19 g 0%
Glucides nets 18g
acides aminés
nutriment Quantité DV
Alanine 1.011 g 0%
Arginine 1.373 g 0%
Acide aspartique 1.921 g 0%
Cystéine 0.217 g 0%
Acide glutamique 2.914 g 0%
Glycine 0.828 g 0%
Histidine 0.654 g 0%
Isoleucine 0.902 g 0%
Leucine 1.517 g 0%
Lysine 1.418 g 0%
Méthionine 0.386 g 0%
Phénylalanine 0.831 g 0%
Proline 0.677 g 0%
Sérine 0.782 g 0%
Thréonine 0.801 g 0%
Tryptophane 0.221 g 0%
Tyrosine 0.63 g 0%
Valine 0.98 g 0%
Minéraux
nutriment Quantité DV
Calcium 31.29 mg 2%
Cuivre 0.25 mg 27%
Fluorure 0.29 mcg 0%
Fer 2.57 mg 14%
Magnésium 35.03 mg 8%
Manganèse 0.64 mg 28%
Phosphore 204.52 mg 16%
Potassium 433.21 mg 9%
Sélénium 13.44 mcg 24%
Sodium 30.62 mg 1%
Zinc 1.34 mg 12%
autres
nutriment Quantité DV
Eau 64.773 g 0%
Cendres 1.564 g 0%