Searching for a fast and straightforward dinner? Do that One Pan Coconut Lime Hen! It’s a easy, one-pan meal that’s wholesome and scrumptious and covers your entire dietary bases (for those who’re in search of a vegetarian model with tofu, click on right here.)
The protein-rich floor hen 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 a terrific supply of Vitamin C and beta-carotene (2), that are highly effective antioxidants that may shield in opposition to persistent and degenerative ailments (3).
The coconut milk compliments the recent flavors from the lime, cilantro, garlic and ginger, PLUS the wholesome fats helps your physique soak up among the nutritional vitamins and micronutrients from the veggies.
All of those components come collectively to create a very superb and straightforward 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 
Elements:
- 2 T olive oil
- 3 medium or 2 massive candy potatoes, peeled and diced into 1/4 inch items
- 1/2 purple onion or 2-3 shallots
- 2 tsp minced garlic
- 1 T minced ginger
- 1.25 lbs floor hen
- 2/3 cup unsweetened coconut milk (mild)
- 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. 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 way of.
- 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. Permit it to cook dinner till now 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 extra salt and pepper to style. Take away from warmth and serve.
Diet Details
I hope you get pleasure from 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 & operate vol. 11,1 (2020): 689-699. doi:10.1039/c9fo01009b. Internet. 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. Internet. 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. Internet. https://pubmed.ncbi.nlm.nih.gov/1444060/
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