Indian Spiced Chicken

Gluten Free
Health score
19%
Indian Spiced Chicken
30 min.
6
417kcal

Suggestions

Ingredients

  • 0.5 cup almonds toasted chopped
  • cup rice 
  • 0.5 teaspoon pepper black
  •  carrots diced
  • clove garlic finely chopped
  • tablespoon ginger finely grated
  • 0.5 cup golden raisins 
  • 0.3 teaspoon ground cinnamon 
  • 1.5 teaspoons kosher salt 
  • 2.3 cups chicken broth low-sodium
  • tablespoon olive oil plus more for the dish
  • 0.5 cup yogurt plain
  • 1.5 pounds chicken thighs boneless skinless
  • medium onion yellow thinly sliced

Equipment

  • frying pan
  • oven
  • whisk
  • baking pan
  • aluminum foil
  • dutch oven

Directions

  1. Heat oven to 400 F. Rinse the chicken thighs and pat dry.
  2. Cut each thigh in half. Season the pieces with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper.
  3. Heat the oil in a large Dutch oven or skillet over medium-high heat.
  4. Add the chicken and cook until browned, about 5 minutes per side.
  5. Transfer to a plate.
  6. Add the onion, carrots, and garlic and cook for 1 minute.
  7. Pour in the broth and cook, stirring and scraping the bottom of the pan, for 1 minute.
  8. Add the cinnamon, ginger, and the remaining salt and pepper. Bring to a boil.
  9. Remove from heat and whisk in the yogurt. Stir in the raisins, almonds, rice, and browned chicken.
  10. Transfer to an oiled 8-by-11-inch baking dish or 2-quart casserole. If using the phyllo, butter the tops of 6 sheets, stack them on top of one another, and place on the casserole, molding to fit. If not using the phyllo, cover the casserole with foil.
  11. Bake until golden, 25 to 30 minutes.

Nutrition Facts

Calories417kcal
Protein28.87%
Fat29.62%
Carbs41.51%

Properties

Glycemic Index
47.28
Glycemic Load
21.24
Inflammation Score
-9
Nutrition Score
21.872608350671%

Flavonoids

Cyanidin
0.29mg
Catechin
0.15mg
Epigallocatechin
0.31mg
Epicatechin
0.07mg
Eriodictyol
0.03mg
Naringenin
0.05mg
Luteolin
0.03mg
Isorhamnetin
1.23mg
Kaempferol
0.54mg
Myricetin
0.02mg
Quercetin
4.11mg

Nutrients percent of daily need

Calories:417.17kcal
20.86%
Fat:13.85g
21.31%
Saturated Fat:2.22g
13.86%
Carbohydrates:43.67g
14.56%
Net Carbohydrates:40.3g
14.65%
Sugar:11.16g
12.4%
Cholesterol:108.14mg
36.05%
Sodium:742.76mg
32.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.38g
60.76%
Vitamin A:3427.22IU
68.54%
Selenium:31.8µg
45.42%
Vitamin B3:8.87mg
44.35%
Phosphorus:391.24mg
39.12%
Manganese:0.77mg
38.26%
Vitamin B6:0.69mg
34.45%
Vitamin B2:0.47mg
27.48%
Vitamin E:3.78mg
25.23%
Potassium:720.34mg
20.58%
Magnesium:80.21mg
20.05%
Vitamin B5:1.96mg
19.63%
Zinc:2.85mg
19.01%
Copper:0.37mg
18.48%
Vitamin B12:0.94µg
15.65%
Fiber:3.38g
13.5%
Vitamin B1:0.18mg
12.15%
Iron:2.17mg
12.07%
Calcium:115.44mg
11.54%
Vitamin K:8.25µg
7.86%
Folate:22.58µg
5.65%
Vitamin C:3.34mg
4.05%
Source:My Recipes