Spicy Chicken Breast/Roast With Stir Fried Vegetables

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Spicy Chicken Breast/Roast With Stir Fried Vegetables
45 min.
4
1790kcal

Suggestions

This spicy chicken breast roast with stir-fried vegetables is a delicious and healthy meal that's perfect for a weeknight dinner or a special occasion. The chicken is rubbed with a blend of spices and baked to perfection, while the vegetables are stir-fried to retain their crispness and freshness. The combination of flavors and textures in this dish is truly exceptional.

The spice rub for the chicken includes curry powder, garam masala, and ginger, giving it a bold and aromatic flavor. The honey adds a touch of sweetness, while the lemon juice provides a tangy twist. The stir-fried vegetables are a colorful and nutritious mix of bell peppers, onions, asparagus, snow peas, and bean sprouts. They are cooked with garlic, ginger, and a hint of sherry for a flavorful and fragrant dish.

This recipe is not only delicious but also very healthy. It is gluten-free, dairy-free, and packed with protein and vegetables. The spice blend used in this recipe also adds a boost of antioxidants and anti-inflammatory properties to the dish. So, if you're looking for a tasty and nutritious meal that will impress your family and friends, this spicy chicken breast roast with stir-fried vegetables is definitely worth trying!

Ingredients

  • 200 asparagus thin
  • 200 bean sprouts 
  • large savory vegetable with a vegetable peeler sliced into thin strips
  • large savory vegetable with a vegetable peeler sliced into thin strips
  • 0.5 teaspoon chicken soup base instant
  •  roasting chickens 
  • teaspoons curry powder 
  • tablespoon sherry dry
  • teaspoon ginger fresh grated
  • teaspoon garam masala 
  •  garlic clove crushed
  •  garlic clove crushed
  • 2.5 tablespoons honey (depending on the size of breasts)
  • 2.5 tablespoons juice of lemon 
  •  onion sliced
  • tablespoon vegetable oil; peanut oil preferred 
  • small bell pepper red sliced
  • teaspoons sesame seed 
  • 100 snow peas trimmed
  • tablespoon soya sauce 
  • teaspoons soya sauce 
  • teaspoons sugar 
  • tablespoons water 
  • small bell pepper yellow thinly sliced

Equipment

  • oven
  • wire rack
  • wok

Directions

  1. Coat chicken breasts all over with spice mixture, cook, until browned on both sides and cooked through. Just before cooking is complete pour honey on both sides of breast and cook a few minutes each side to caramelize.Slice chicken thickly serve atop vegetables and sprinkle with sesame seeds.If doing a whole chicken.Rub spice mixture all over chicken, place chicken on wire rack in roasting dish.
  2. Bake at 180C for 45-50 minutes.Warm honey and brush over chicken, cook, 15 Min's longer.
  3. Sprinkle chicken with sesame seeds 5 Min's before cooking is completed.
  4. Cut chicken into pieces and serve.Vegetables.In a wok heat the peanut oil add red, yellow peppers and onion stir fry a couple of minutes, stirring.
  5. Add garlic, ginger, sherry, soy, water, stock and sugar stir to combine, add remaining veg and cook, stirring, until vegetables are just tender, serve immediately.

Nutrition Facts

Calories1790kcal
Protein30.84%
Fat62.57%
Carbs6.59%

Properties

Glycemic Index
115.84
Glycemic Load
8.63
Inflammation Score
-10
Nutrition Score
61.05260848999%

Flavonoids

Catechin
0.03mg
Epicatechin
0.02mg
Eriodictyol
0.46mg
Hesperetin
1.37mg
Naringenin
0.14mg
Luteolin
0.31mg
Isorhamnetin
4.23mg
Kaempferol
1.05mg
Myricetin
0.11mg
Quercetin
12.98mg

Nutrients percent of daily need

Calories:1790.49kcal
89.52%
Fat:122.73g
188.82%
Saturated Fat:34.47g
215.42%
Carbohydrates:29.08g
9.69%
Net Carbohydrates:24.52g
8.92%
Sugar:19.25g
21.39%
Cholesterol:656.71mg
218.9%
Sodium:1016.28mg
44.19%
Alcohol:0.39g
100%
Protein:136.12g
272.23%
Vitamin B3:50.93mg
254.65%
Vitamin A:7755.19IU
155.1%
Vitamin B6:2.79mg
139.42%
Phosphorus:1373.22mg
137.32%
Selenium:91.81µg
131.16%
Vitamin C:107.5mg
130.31%
Vitamin B12:7.56µg
126%
Vitamin B2:1.52mg
89.25%
Vitamin B5:8.5mg
84.96%
Iron:13.65mg
75.81%
Folate:291.27µg
72.82%
Zinc:10.7mg
71.32%
Potassium:1922.38mg
54.93%
Magnesium:188.82mg
47.2%
Vitamin K:46.17µg
43.97%
Vitamin B1:0.66mg
43.76%
Copper:0.77mg
38.62%
Manganese:0.73mg
36.29%
Fiber:4.56g
18.22%
Calcium:143.19mg
14.32%
Vitamin E:1.91mg
12.74%
Source:Food.com
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