In search of a fast and simple dinner? Do that One Pan Coconut Lime Hen! It’s a easy, one-pan meal that’s wholesome and scrumptious and covers all your dietary bases (for those who’re on the lookout for a vegetarian model with tofu, click on right here.)
The protein-rich floor rooster provides 30+ grams of protein per serving, so you possibly can simply keep fueled and assist your coaching objectives.
I used candy potatoes since they’re a scrumptious fiber-rich complete meals carbohydrate that digests slowly. Gradual digesting carbs like these helps stabilize blood sugar and promote a wholesome intestine microbiome, (1). They are an awesome supply of Vitamin C and beta-carotene (2), that are highly effective antioxidants that may defend towards persistent and degenerative illnesses (3).
The coconut milk compliments the contemporary flavors from the lime, cilantro, garlic and ginger, PLUS the wholesome fats helps your physique take in a few of the nutritional vitamins and micronutrients from the veggies.
All of those substances come collectively to create a very wonderful and simple meal that’s good anytime of the day!
One Pan Coconut Lime Hen
Yield: 4 servings
You will want: massive skillet, measuring spoons and cups, knife, slicing board, cooking spoon
Key: T=Tablespoon; tsp=teaspoon 
Elements:
- 2 T olive oil
- 3 medium or 2 massive candy potatoes, peeled and diced into 1/4 inch items
- 1/2 crimson onion or 2-3 shallots
- 2 tsp minced garlic
- 1 T minced ginger
- 1.25 lbs floor rooster
- 2/3 cup unsweetened coconut milk (gentle)
- 4-6 cups child spinach
- 3 limes, juice of
- 1/4 cup cilantro, chopped
- salt and pepper to style
Instructions:
- Warmth a big skillet over medium warmth with 1 T olive oil. Add the candy potato and season with salt and pepper, stirring evenly to coat. Cowl and prepare dinner, stirring sometimes. Non-compulsory: after 5-6 minutes, add 1/2 cup water to the pan and permit the steam to finish the cooking of the candy potatoes. Switch them to a plate as soon as cooked by.
- Add the remaining 1 T olive oil to the heated pan and add the onion, garlic and ginger. Stir to mix briefly, then add the rooster. Break up the meat, and season with salt and pepper. Enable it to prepare dinner till not pink.
- Stir within the coconut milk and add again the candy potatoes. Carry the combination to a low simmer, and prepare dinner till the combination is barely lowered (2-3 minutes).
- Stir within the spinach till wilted. Add lime juice and cilantro final, and add any extra salt and pepper to style. Take away from warmth and serve.
Diet Info
I hope you take pleasure in this recipe! Let me know within the feedback under for those who made it and what you thought!
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- Liu, Man et al. “Dietary fiber remoted from candy potato residues promotes a wholesome intestine microbiome profile.” Meals & perform vol. 11,1 (2020): 689-699. doi:10.1039/c9fo01009b. Net. https://pubmed.ncbi.nlm.nih.gov/31909777/
- Rautenbach, Fanie et al. “Antioxidant capability and antioxidant content material in roots of 4 candy potato varieties.” Journal of Meals Science. June 2010. Net. https://pubmed.ncbi.nlm.nih.gov/20629859/
- Sies, H et al. “Antioxidant features of nutritional vitamins. Nutritional vitamins E and C, beta-carotene, and different carotenoids.” Annals of the New York Academy of Sciences vol. 669 (1992): 7-20. doi:10.1111/j.1749-6632.1992.tb17085.x. Net. https://pubmed.ncbi.nlm.nih.gov/1444060/
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