Searching for a fast and simple dinner? Do this One Pan Coconut Lime Hen! It’s a easy, one-pan meal that’s wholesome and scrumptious and covers your entire dietary bases (should you’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 may 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 important supply of Vitamin C and beta-carotene (2), that are highly effective antioxidants that may shield towards power and degenerative ailments (3).
The coconut milk compliments the contemporary flavors from the lime, cilantro, garlic and ginger, PLUS the wholesome fats helps your physique take up a number 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 excellent anytime of the day!
One Pan Coconut Lime Hen
Yield: 4 servings
You have to: giant skillet, measuring spoons and cups, knife, chopping board, cooking spoon
Key: T=Tablespoon; tsp=teaspoon 
Substances:
- 2 T olive oil
- 3 medium or 2 giant candy potatoes, peeled and diced into 1/4 inch items
- 1/2 pink 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 cook dinner, stirring often. Optionally available: 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 cook dinner till not pink.
- Stir within the coconut milk and add again the candy potatoes. Carry the combination to a low simmer, and cook dinner till the combination is barely diminished (2-3 minutes).
- Stir within the spinach till wilted. Add lime juice and cilantro final, and add any further salt and pepper to style. Take away from warmth and serve.
Vitamin Information
I hope you get pleasure from this recipe! Let me know within the feedback beneath should you 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 capabilities 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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