Chicken Pasanda

Health score
21%
Chicken Pasanda
45 min.
6
314kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black
  • tablespoons cashew pieces chopped
  • tablespoons cilantro leaves fresh chopped
  • tablespoons ginger fresh peeled chopped
  • 0.8 teaspoon ground cardamom 
  • 0.8 teaspoon ground cinnamon 
  • 0.3 teaspoon ground cloves 
  • 2.5 teaspoons ground coriander seeds 
  •  jalapeño peppers seeded
  • 0.3 cup juice of lemon fresh
  • cups yogurt plain low-fat
  • cup onion coarsely chopped
  • cup pineapple fresh cubed
  • 6-inch pitas cut into 6 wedges ()
  • 0.5 cup roasted cashews 
  • teaspoon salt divided
  • 24 ounce chicken breast halves boneless skinless cut into thirds
  • teaspoons vegetable oil 

Equipment

  • food processor
  • bowl
  • frying pan
  • blender
  • ziploc bags

Directions

  1. Place 1/2 cup cashews in a food processor; process until smooth (about 2 minutes), scraping sides of bowl once.
  2. Add yogurt; process until well blended.
  3. Remove from processor; set aside.
  4. Combine onion, juice, ginger, and jalapeo in a blender or food processor; process until finely chopped.
  5. Combine coriander and next 4 ingredients (coriander through cloves) in a large zip-top plastic bag; add 1/2 teaspoon salt and chicken. Seal bag and shake to coat.
  6. Heat oil in a large nonstick skillet over medium-high heat; add chicken pieces. Cook 4 minutes on each side or until done.
  7. Remove chicken from pan; keep warm.
  8. Add onion mixture to pan. Reduce heat to medium; cook 3 minutes or until liquid evaporates, stirring frequently.
  9. Add 1/2 teaspoon salt and yogurt mixture to pan; cook 3 minutes or until heated, stirring frequently.
  10. Spoon 1/2 cup yogurt mixture onto each of 6 plates. Top each serving with 3 chicken pieces.
  11. Sprinkle each serving with about 2 1/2 tablespoons pineapple, 1 teaspoon chopped cashews, and 1 teaspoon cilantro. Arrange 4 pita wedges on each plate.

Nutrition Facts

Calories314kcal
Protein39.57%
Fat36.1%
Carbs24.33%

Properties

Glycemic Index
54.81
Glycemic Load
3.15
Inflammation Score
-6
Nutrition Score
21.78086966017%

Flavonoids

Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.14mg
Luteolin
0.07mg
Isorhamnetin
1.34mg
Kaempferol
0.17mg
Myricetin
0.01mg
Quercetin
5.8mg

Nutrients percent of daily need

Calories:314.21kcal
15.71%
Fat:12.77g
19.65%
Saturated Fat:3.04g
18.99%
Carbohydrates:19.37g
6.46%
Net Carbohydrates:17.23g
6.27%
Sugar:10.86g
12.06%
Cholesterol:77.47mg
25.82%
Sodium:584.66mg
25.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.5g
63.01%
Vitamin B3:12.41mg
62.07%
Selenium:41.43µg
59.19%
Vitamin B6:1.03mg
51.27%
Phosphorus:449.27mg
44.93%
Manganese:0.68mg
33.79%
Vitamin C:27.01mg
32.74%
Vitamin B5:2.4mg
23.98%
Magnesium:95.25mg
23.81%
Potassium:816.89mg
23.34%
Copper:0.43mg
21.59%
Vitamin B2:0.34mg
19.93%
Calcium:184.28mg
18.43%
Zinc:2.39mg
15.92%
Vitamin B1:0.19mg
12.6%
Vitamin B12:0.68µg
11.4%
Iron:1.8mg
9.97%
Vitamin K:10.29µg
9.8%
Folate:36.1µg
9.03%
Fiber:2.14g
8.56%
Vitamin E:0.72mg
4.77%
Vitamin A:153.85IU
3.08%
Source:My Recipes