Chicken, Kale & Cauliflower Curry Bowl

Chicken, Kale & Cauliflower Curry Bowl

Health Rating
Prep Cook Ready in Servings
10 min 20 min 30 min 6

Ingredients


1 cup Brown rice, medium-grain, dry
1/2 medium head Cauliflower (chopped)
1/8 tsp Cayenne pepper
454 gm Chicken, ground, lean
1 tbsp Coconut oil
1 tbsp Curry powder
3 clove(s) Garlic (minced)
1 tsp Ginger, ground
4 cup Kale (stemmed, finely chopped)
1 tbsp Lemon juice
1/8 tsp Sea salt
2 tbsp Soy sauce, tamari
2 cup Water
1 medium Yellow onion (diced)

Instructions


1. In a medium pot, bring water and rice to a boil. Reduce the heat to low, cover and simmer for 15 minutes.

2. Mince the garlic and set it aside.

3. Meanwhile, add the package of ground chicken to a large skillet and brown the meat over medium heat until it is cooked through and no longer pink inside (about 5 minutes). Remove the chicken from the skillet and set it aside. Drain the liquid and fat from the pan.

4. Melt the coconut oil in the same skillet over medium-high heat.

5. Add the garlic and onions and sauté until soft, about 3 minutes.

6. Add the cauliflower and continue to cook over medium-high heat, stirring frequently. When the cauliflower is fork tender, add the kale, tamari and lemon juice.

7. Add the chicken and spices and stir the mixture until thoroughly combined. Reduce the heat to medium-low and place a lid on the skillet.

8. When the kale is wilted, about 3 minutes, turn the heat off and remove the skillet from the stove.

9. Fluff the rice with a fork and remove from heat.

10. To serve, plate the Curry Chicken on a bed of brown rice.

 

Nutrition Facts

Per Portion

Calories 340
Calories from fat 127
Calories from saturated fat 46
Total Fat 14.1 g
Saturated Fat 5.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 5.1 g
Cholesterol 65 mg
Sodium 470 mg
Potassium 533 mg
Total Carbohydrate 34 g
Dietary Fiber 3.8 g
Sugars 2.1 g
Protein 19.4 g

Dietary servings

Per Portion


Grain 1.0
Meat 0.8
Vegetables 1.7

Energy sources


Pygal40%463.3574925346777167.5848410850647437%335.1487239302106270.4216516320846623%322.3663259044598128.8303535580772340%37%23%CarbohydratesFatProtein

Notes:

Serving: 1/2-1 cup rice and 1-2 cups Chicken Curry

Chicken

is a great source of lean protein which aids in muscle growth and repair

Cauliflower

is high in fiber which makes it a great food to help with digestive issues

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