Tamarind chicken with golden mash

Gluten Free
Very Healthy
Health score
61%
Tamarind chicken with golden mash
35 min.
4
441kcal

Suggestions


If you're in the mood for a flavorful, healthy, and gluten-free dish, this Tamarind Chicken with Golden Mash is just what you need. It's a perfect blend of tangy, sticky chicken and creamy, spiced mashed potatoes that will make your taste buds dance. The tamarind paste adds a refreshing sourness that pairs wonderfully with the sweetness of mango chutney, creating a mouthwatering glaze for the chicken. The golden mash, enriched with a hint of turmeric and creamy yogurt, is the ideal comfort food side, while the broccoli adds a burst of color and nutrients to round out the meal.

Not only is this recipe incredibly easy to make, but it's also packed with healthy ingredients. The chicken is lean, the potatoes are a great source of complex carbs, and the broccoli adds fiber and essential vitamins. Plus, it's ready in just 35 minutes, making it a perfect option for a quick lunch or dinner that's both satisfying and nourishing. Whether you're a seasoned chef or a beginner, this dish is sure to impress with its rich flavors and simple preparation.

So, grab your ingredients and get ready to enjoy a vibrant, wholesome meal that's as good for your body as it is for your taste buds. With this Tamarind Chicken with Golden Mash, you'll feel like you're dining at a five-star restaurant, without the hassle!

Ingredients

  • kg potatoes cubed peeled
  • tsp turmeric 
  • 500 broccoli 
  • tsp tamarind paste 
  • tbsp mango chutney 
  •  chicken breast boneless skinless
  • 100 ml yogurt 
  • tbsp miso 
  •  spring onion trimmed thinly sliced

Equipment

  • frying pan
  • sieve
  • baking pan
  • grill
  • colander

Directions

  1. Heat the grill.
  2. Put the potatoes in a pan of cold water, stir in the turmeric, then bring to the boil. Simmer for 12-15 mins until tender. Steam the broccoli in a metal colander or sieve over the potato pan for 4-5 mins until tender.
  3. Mix together the tamarind paste and mango chutney. Make a few slashes in each chicken breast and place on a baking tray.
  4. Brush with the tamarind mixture, then grill for 5 mins on each side or until cooked through and sticky.
  5. Drain the potatoes. Mash with the yogurt, korma paste and seasoning, then keep warm. To serve, stir most of the spring onions into the mash, then spoon onto plates. Scatter with the remaining spring onions and serve alongside the sticky chicken and broccoli.

Nutrition Facts

Calories441kcal
Protein30.63%
Fat9.75%
Carbs59.62%

Properties

Glycemic Index
88.19
Glycemic Load
40.93
Inflammation Score
-10
Nutrition Score
38.3252175243%

Flavonoids

Luteolin
1mg
Kaempferol
12mg
Myricetin
0.08mg
Quercetin
7.43mg

Nutrients percent of daily need

Calories:441.25kcal
22.06%
Fat:4.9g
7.53%
Saturated Fat:1.49g
9.33%
Carbohydrates:67.34g
22.45%
Net Carbohydrates:57.27g
20.83%
Sugar:13.5g
15%
Cholesterol:75.69mg
25.23%
Sodium:365.74mg
15.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.6g
69.2%
Vitamin C:166.47mg
201.78%
Vitamin K:165.17µg
157.3%
Vitamin B6:1.85mg
92.75%
Vitamin B3:15.55mg
77.76%
Selenium:41.33µg
59.05%
Potassium:2035.49mg
58.16%
Phosphorus:511.96mg
51.2%
Manganese:0.81mg
40.68%
Fiber:10.07g
40.27%
Folate:138µg
34.5%
Magnesium:130.24mg
32.56%
Vitamin B5:3.2mg
32.05%
Vitamin B1:0.41mg
27.61%
Vitamin B2:0.42mg
24.63%
Iron:4.32mg
24.01%
Copper:0.42mg
20.85%
Vitamin A:998.63IU
19.97%
Zinc:2.27mg
15.16%
Calcium:148.14mg
14.81%
Vitamin E:1.37mg
9.11%
Vitamin B12:0.33µg
5.42%