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 (when you’re searching for a vegetarian model with tofu, click on right here.)
The protein-rich floor hen provides 30+ grams of protein per serving, so you’ll be able to simply keep fueled and help 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 excellent supply of Vitamin C and beta-carotene (2), that are highly effective antioxidants that may defend in opposition to continual and degenerative illnesses (3).
The coconut milk compliments the recent flavors from the lime, cilantro, garlic and ginger, PLUS the wholesome fats helps your physique soak up a few of the nutritional vitamins and micronutrients from the veggies.
All of those substances come collectively to create a very superb and simple meal that’s good anytime of the day!
One Pan Coconut Lime Hen
Yield: 4 servings
You’ll need: massive skillet, measuring spoons and cups, knife, reducing board, cooking spoon
Key: T=Tablespoon; tsp=teaspoon 
Substances:
- 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 hen
- 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 sometimes. Elective: 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 via.
- 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 hen. Break up the meat, and season with salt and pepper. Enable it to cook dinner till now not pink.
- Stir within the coconut milk and add again the candy potatoes. Deliver the combination to a low simmer, and cook dinner till the combination is barely decreased (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 Information
I hope you take pleasure in this recipe! Let me know within the feedback under when you made it and what you thought!
Make your life simpler with a plan for dinner each evening of the week!
My Dinner Plan consists of 6 months (that’s 24 weeks value) of menu plans, recipes and what I name “good grocery lists” which you create with a click on of a button from contained in the recipes you wish to make!
- You’ll save time on planning what to cook dinner week after week, and save time spent on the retailer because you’ll know precisely what you want.
- You’ll eat more healthy with balanced and engaging meals (your selection of Omnivore or Vegetarian menu) that embody all of the vitamins you should gas your energetic life-style.
- You’ll lower your expenses on meals prices with menus which were strategically thought out upfront with complementary substances so you’ll be able to keep away from shopping for additional stuff you don’t want – whereas nonetheless having fun with loads of selection and flavorful dishes.
Test it out RIGHT HERE!
- 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/
The put up One Pan Coconut Lime Hen appeared first on The Betty Rocker.
