Chicken with spicy vegetables
Preparation time:
Recipe highlights Serves: 2
- Good source of folate
- Suitable to microwave
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Dairy free
- Gluten free
- Egg free
- Nut free
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Ingredients
- 2 chicken, thighs (skin and fat removed), diced
1 small onion, chopped
1 teaspoon oil, (canola, sunflower, soybean or olive oil)
2 tablespoons lemon juice
2 teaspoons lemon rind, grated
2 tomatoes, diced
1 stick celery, diced
1/2 capsicum, red, diced
1/2 teaspoon sugar, brown
pinch curry powder
2 tablespoons coriander, chopped
2 teaspoons vinegar, 1 teaspoon salt reduced soy sauce (gluten free)
Salad
1 teaspoon lemon rind, finely julienned (cut into fine strips)
1 small carrot, finely julienned
1/4 cucumber, finely julienned
Cooking method
-
1. Heat oil in a pan, fry onion and chicken over moderate heat until golden.
2. After approx 5 minutes, reduce heat,add remaining ingredients and simmer until chicken is cooked and sauce is thickened. (add more water if needed).
3. Serve with cucumber, carrot and lemon garnish.
Notes: If you are preparing food for people on a gluten-free diet, always check the ingredients on all food labels, especially any prepared items like sauces.
Serve with rice and a green salad.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 627.67g | 100.00g |
| Energy (kJ) | 2260.69kJ | 360.17kJ |
| Protein (g) | 76.25g | 12.15g |
| Total fat (g) | 21.41g | 3.41g |
| - Saturated fat (g) | 6.13g | 0.98g |
| - Polyunsaturated fat (g) | 2.60g | 0.41g |
| - Monounsaturated fat (g) | 9.17g | 1.46g |
| Cholesterol (mg) | 225.72mg | 35.96mg |
| Carbohydrate-available (g) | 8.75g | 1.39g |
| CarbohydrateSE (g) | 8.55g | 1.36g |
| - Sugars (g) | 7.70g | 1.23g |
| Water (g) | 513.49g | 81.81g |
| Dietary fibre (g) | 3.44g | 0.55g |
| Thiamin (mg) | 0.41mg | 0.07mg |
| Riboflavin (mg) | 0.41mg | 0.06mg |
| Niacin (mg) | 18.79mg | 2.99mg |
| Niacin equivalents (mg) | 35.64mg | 5.68mg |
| Vitamin C (mg) | 87.83mg | 13.99mg |
| Total folate (ug) | 69.20ug | 11.03ug |
| Total vitamin A equivalents (ug) | 212.11ug | 33.79ug |
| Retinol (ug) | 54.72ug | 8.72ug |
| Beta carotene equivalents (ug) | 939.26ug | 149.64ug |
| Sodium (mg) | 236.59mg | 37.69mg |
| Potassium (mg) | 1412.10mg | 224.98mg |
| Magnesium (mg) | 112.85mg | 17.98mg |
| Calcium (mg) | 74.72mg | 11.90mg |
| Phosphorus (mg) | 883.18mg | 140.71mg |
| Iron (mg) | 2.94mg | 0.47mg |
| Zinc (mg) | 3.29mg | 0.52mg |
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Source: Recipe developed and tested by Andrew Blake, 2006.
This recipe was orginally published as:
Quick spicy chicken.
Recipe publication date on: 11/14/2006
Last reviewed on: 04/07/2013
