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Yoghurt Chicken and Garlic Potatoes

 
Yoghurt Chicken and Garlic Potatoes
Image ©
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe is suitable for a primal diet.primal
 
One serving costs about $5.67 One serving costs about $5.67

$5.67 per serving

85 people like this recipe

85 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

1 gluten-free,healthy,primal,gluten free,primal lunch,main course,main dish,dinner
spoonacular Score:98%

Spoonacular Score: 98%

 

Yoghurt Chicken and Garlic Potatoes might be just the main course you are searching for. For $3.25 per serving, this recipe covers 47% of your daily requirements of vitamins and minerals. This recipe makes 1 servings with 586 calories, 61g of protein, and 12g of fat each. A few people made this recipe, and 85 would say it hit the spot. If you have water, seasoning cubes, yoghurt, and a few other ingredients on hand, you can make it. To use up the ice cubes you could follow this main course with the Nectarine, Blackberry, and Pecan Sundaes as a dessert. From preparation to the plate, this recipe takes roughly 45 minutes. It is a good option if you're following a gluten free diet. All things considered, we decided this recipe deserves a spoonacular score of 99%. This score is spectacular. Try Grilled Chicken & Guacamole Taco with Garlic-Yoghurt-Tahini Sauce, Beef Mince and Macaroni with a Yoghurt-Garlic-Sauce, and Chicken with Yoghurt for similar recipes.

Ingredients

Servings:
1 tsp
1 tsp butter
butter
2
2  chicken breasts
chicken breasts
0.5 tsps
0.5 tsps chilli powder
chilli powder
1 tsp
1 tsp curry paste
curry paste
2
2  garlic cloves
garlic cloves
0.5 tsps
0.5 tsps ginger powder
ginger powder
2
2  ice cubes
ice cubes
1 handful
1 handful onions
onions
2 large
2 large potatoes
potatoes
0.33 cups
0.33 cups water
water
2 Tbsps
2 Tbsps plain yoghurt
plain yoghurt
1 tsp butter
1 tsp
butter
2  chicken breasts
2
chicken breasts
0.5 tsps chilli powder
0.5 tsps
chilli powder
1 tsp curry paste
1 tsp
curry paste
2  garlic cloves
2
garlic cloves
0.5 tsps ginger powder
0.5 tsps
ginger powder
2  ice cubes
2
ice cubes
1 handful onions
1 handful
onions
2 large potatoes
2 large
potatoes
0.33 cups water
0.33 cups
water
2 Tbsps plain yoghurt
2 Tbsps
plain yoghurt

Equipment

oven
oven
pot
pot
oven
oven
pot
pot


Instructions

Read the detailed instructions on Afrolems

Price Breakdown

Cost per Serving: $5.66
Ingredient
1 teaspoon butter
2 chicken breasts
½ teaspoons chilli powder
1 teaspoon curry paste
2 garlic cloves
½ teaspoons ginger powder
2 larges potatoes
2 tablespoons plain yoghurt
Price
$0.04
$4.01
$0.04
$0.06
$0.13
$0.12
$0.98
$0.27
$5.66

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Yogurt is a good source of probiotics, "good" bacteria that contribute to intestinal health and can improve digestion. Look at the label on your yogurt and make sure it says it contains "live and active cultures."

  • Many people will tell you to remove the skin on your chicken to cut down on fat. This is true, but if you like the taste, leave it on! You're only gaining a little fat for a lot of flavor. Plus, a little over half of the fat in chicken skin is monounsatured fat (that's a heart-healthy kind) and the notion that saturated fat is unhealthy is being questioned too. So in our opinion: dig in, skin and all!

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

Cooking Tips

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Store potatoes and sweet potatoes in a cool, dark place, and never put them in the refrigerator. At cold temperatures, the starch in potatoes is turned into sugar, affecting their flavor. For more information about selecting and storing potatoes, check out this lesson about potatoes in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Butter's incredible flavor has made it an extremely popular cooking fat, but it is important to know that butter has the lowest smoke point of almost any cooking fat. This means butter literally starts to smoke at a lower temperature than most other fats between 250-350 degrees Fahrenheit. So while butter is great for cooking at lower temperatures, you should probably use canola oil, coconut oil, or another oil with a higher smoke point for frying and other high temperature cooking.

  • get more cooking tips

Green Tips

  • Choose pasture-raised chicken if it is available. If it is not at your supermarket, visit a farmers' market and ask around.

Disclaimer

Nutritional Information

Quickview
1024 Calories
117g Protein
18g Total Fat
97g Carbs
93% Health Score
Limit These
Calories
1024
51%

Fat
18g
28%

  Saturated Fat
6g
40%

Carbohydrates
97g
32%

  Sugar
2g
3%

Cholesterol
305mg
102%

Sodium
675mg
29%

Get Enough Of These
Protein
117g
234%

Vitamin B3
55mg
275%

Vitamin B6
5mg
263%

Manganese
4mg
248%

Selenium
149µg
213%

Copper
3mg
165%

Iron
26mg
146%

Potassium
4841mg
138%

Phosphorus
1282mg
128%

Vitamin C
92mg
112%

Vitamin B5
8mg
89%

Fiber
19g
77%

Magnesium
298mg
75%

Vitamin B2
0.81mg
48%

Zinc
5mg
37%

Folate
147µg
37%

Calcium
319mg
32%

Vitamin B1
0.47mg
31%

Vitamin A
1385IU
28%

Vitamin B12
1µg
18%

Vitamin E
1mg
9%

Vitamin D
0.57µg
4%

Vitamin K
2µg
2%

covered percent of daily need

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