Lentil Noodle Chicken Casserole with Avocado Salsa
Lentil noodle chicken casserole with avocado salsa - A Tex-Mex party feast!
Healthy, because
Even smarter
Nutritional values
A concentrated load of calcium is contributed by the spicy cheddar cheese. This mineral is essential for strong bones, teeth, and muscles. Lentil noodles and chicken score with lots of high-quality protein.
If you can't get lentil pasta, you can make the spicy casserole with other types of pasta - but it's best to choose pasta in the whole-grain variety, as it contains the most fiber, vitamins and minerals.
(Percentage of daily recommendation)
| Calorie | 674 cal. | (32 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.4 g | (41 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 9.3 mg | (78 %) | ||
| Vitamin K | 41.4 μg | (69 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 24.3 mg | (203 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 175 μg | (58 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 158 mg | (166 %) | ||
| Potassium | 2,273 mg | (57 %) | ||
| Calcium | 346 mg | (35 %) | ||
| Magnesium | 187 mg | (62 %) | ||
| Iron | 8.3 mg | (55 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 5.6 mg | (70 %) | ||
| Saturated fatty acids | 10.8 g | |||
| Uric acid | 392 mg | |||
| Cholesterol | 96 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 9 ozs red Lentil noodles
- salt
- 1 red onion
- 3 garlic cloves
- 1 red Bell pepper
- 1 green Bell pepper
- 3 Tbsps olive oil
- 2 tsps ground Cumin
- 2 Tbsps chipotle pepper in adobo ( to taste)
- 18 ozs minced chicken
- 14 ozs chunky tomatoes (can)
- 9 ozs strained tomato
- 1 tsp dried oregano
- peppers
- 3 ½ ozs Cheddar cheese
- 1 Avocado
- 4 Radish
- 1 handful cilantro leaves
- 2 scallions
- 1 Tbsp Lime juice
- 3 ½ ozs Sour cream
Kitchen utensils
Preparation steps
Cook pasta in boiling salted water according to package directions for about 8 minutes until al dente. Drain and leave to drain.
Meanwhile, peel and finely dice onion and garlic. Halve, seed, wash and dice the peppers. Heat 2 tablespoons of oil in a large frying pan. Sauté onion, garlic and peppers in it for 3 minutes over medium heat. Add cumin and chipotle chilies, if desired, and saute for 2 minutes. Add minced meat, chunky and strained tomatoes and oregano, season with salt and pepper and simmer everything over low heat for about 10 minutes, breaking up the minced meat.
Grease the baking dish with the remaining oil. Grate the cheddar cheese. Spread the pasta with the sauce in the dish, sprinkle the cheese on top, and mix in coarsely. Bake the casserole in the preheated oven at 200 °C / 400 °F for approx. 10 minutes.
Meanwhile, for the salsa, halve the avocado, remove the pit, lift the flesh from the skin and cut into rough cubes. Clean, wash, and dice radishes. Wash cilantro, shake dry, and chop coarsely. Clean, wash and chop spring onions. Mix all ingredients with lime juice. Remove lentil noodle chicken casserole from oven, top with sour cream, and some avocado salsa. Serve the remaining salsa separately.
