Recipes · Indian · Main Courses
Cafreal (Goan Spicy Green Chicken)
One serving has 356 kcal and 37 g protein, and at least a fifth of a woman's daily need of vitamin K (101%), selenium (78%), niacin (75%), pyridoxine (73%), phosphorus (53%) and cobalamin (46%). Ready in 50 minutes.
- Preparation: 30 min
- Cooking: 20 min
- Makes: 1 serving (248 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: poultry, sulphite
Ingredients
- 180 g Chicken thighs, boneless, skinless, raw
- 20 g Cilantro, fresh
- 8 g Chili peppers, green, raw
- 6 g Garlic, raw
- 5 g Ginger, fresh
- 1 g Cumin
- 1 g Coriander seeds
- 0.3 g Cinnamon
- 0.2 g Cloves
- 8 g Vinegar, cider
- 12 g Vegetable oil
- 1.5 g Salt
- 5 g Lime juice
Method
- Blend the cilantro, green chilies, garlic, ginger, cumin, coriander, cinnamon, cloves and vinegar into a smooth green paste.
- Slash the chicken thighs a few times and rub all over with the paste, salt and lime juice; marinate at least 1 hour, or overnight for best flavor.
- Heat the oil in a heavy skillet over medium heat.
- Cook the chicken 6-7 minutes per side, until deeply browned and cooked through with no pink remaining and juices running clear (internal temperature 74 °C/165 °F).
- Rest 2-3 minutes before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 356 kcal | 17% |
| Carbohydrates | 6.2 g | |
| Water | 182 mL | |
| Fiber | 1.7 g | 6% |
| Protein | 36.8 g | 77% |
| Tryptophan | 0.41 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 3.4 g | |
| Methionine | 1 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 20 g | |
| Monounsaturated | 5.8 g | |
| Polyunsaturated | 8.7 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.5 g | |
| Saturated | 3.9 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 169 mg | |
| Calcium | 61.4 mg | 6% |
| Copper | 0.22 mg | 24% |
| Iron | 2.9 mg | 16% |
| Magnesium | 60.7 mg | 20% |
| Manganese | 0.49 mg | 27% |
| Phosphorus | 368 mg | 53% |
| Potassium | 658 mg | 14% |
| Selenium | 42.7 µg | 78% |
| Sodium | 767 mg | |
| Zinc | 3.2 mg | 40% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.41 mg | 37% |
| Niacin (vitamin B3) | 10.5 mg | 75% |
| Pantothenic acid (vitamin B5) | 0.17 mg | 3% |
| Pyridoxine (vitamin B6) | 0.95 mg | 73% |
| Folate (vitamin B9) | 22.8 µg | 6% |
| Cobalamin (vitamin B12) | 1.1 µg | 46% |
| Choline | 103 mg | 24% |
| Vitamin A | 85.5 µg | 12% |
| Vitamin C | 28.7 mg | 38% |
| Vitamin D (D2 + D3) | 1.8 IU | 0% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 91 µg | 101% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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