Recipe: Indian Chicken or Chickpeas

Ingredients

• 1 tablespoon olive oil
• 400g chicken or 2 cans of 540ml chickpeas
• 1 medium onion chopped
• 2 cloves garlic, finely chopped
• 1 can diced tomato 796 ml
• 1 can of light coconut milk of 400 ml
• 1 tablespoon curry powder
• 1 teaspoon of turmeric
• 1/2 teaspoon cumin
• 1/2 teaspoon onion powder
• 1/4 teaspoon crushed peppers
• 1/2 teaspoon of pepper
• 6 cups fresh spinach or 300g frozen spinach
• Sides: Rice, naan bread and vegetables

Steps

1. If you chose to make the recipe with chicken, start by cooking it.
2. In a large skillet, soften the onion and garlic over medium heat with 1 tablespoon of olive oil for about 6 minutes.
3. In a food processor, mix the tomatoes, coconut milk and spices. Pour the mixture into the large skillet with the onion and garlic. Let simmer 8 to 10 minutes. Adjust the seasoning if necessary.
4. Add the cooked chicken and/or the chickpeas, then the spinach. Lower the heat and simmer for 4 to 5 minutes. Serve with naan bread, rice and your favorite vegetables.

Nutritional values

+ 1/2 cup of rice and 1 cup of vegetables*
+ 1 small naan bread and 1 cup of vegetables**

Chickpeas

• Calories: 386 / 520* / 556**
• Protein: 16g / 20g* / 22g**
• Carbohydrates: 46g / 73g* / 71g**
• Lipids: 15g / 16g* / 20g**

Chicken

• Calories: 266 / 400* / 436**
• Protein: 25g / 30g* / 32g**
• Carbohydrates: 9g / 38g* / 36g**
• Lipids: 12g / 13g* / 16g**

Par : Joanie Séguin, Dt. P.
Nutristionniste, Clinique de médecine sportive AXiO

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