Braised Chicken with Green Leaves

0
Average: 0 (0 votes)
(0 votes)
Braised Chicken with Green Leaves
share Share
print
bookmark_border Copy URL
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
1313
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie1,313 cal.(63 %)
Protein249 g(254 %)
Fat15 g(13 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage2.9 g(10 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.2 mg(27 %)
Vitamin K55.4 μg(92 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂1 mg(91 %)
Niacin156.4 mg(1,303 %)
Vitamin B₆5.5 mg(393 %)
Folate120 μg(40 %)
Pantothenic acid9 mg(150 %)
Biotin24.4 μg(54 %)
Vitamin B₁₂4.2 μg(140 %)
Vitamin C29 mg(31 %)
Potassium2,972 mg(74 %)
Calcium205 mg(21 %)
Magnesium318 mg(106 %)
Iron12.6 mg(84 %)
Iodine11 μg(6 %)
Zinc11.4 mg(143 %)
Saturated fatty acids4.6 g
Uric acid1,926 mg
Cholesterol661 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
4 chicken
salt
freshly ground Black pepper
3 cloves garlic cloves (roughly chopped)
11 ozs Kale (stems and leaves chopped)
1 onion (finely chopped)
1 Zucchini (sliced)
1 ½ tsps finely grated lemon zest
1 ½ cups Basmati rice
2 ½ cups chicken stock
8 slices lemons
To garnish
lemon zest
How healthy are the main ingredients?
Basmati ricelemonKalegarlic clovechickensalt

Preparation steps

1.
Season the chicken with salt and pepper.
2.
Heat a large pan with a tight-fitting lid and add the chicken, skin side down. Cook for 10-12 minutes until browned on both sides. Remove from the pan.
3.
Add the garlic, kale stems, onion and courgettes to the pan. Cook, stirring occasionally, for about 5 minutes, until the kale stems and onion are translucent.
4.
Add the kale leaves, lemon zest, and rice and cook for 1 minute, stirring.
5.
Add the stock and bring to a simmer. Season with salt and pepper.
6.
Cut 2-3 slits in each chicken piece, skin side up and insert a slice of lemon.
7.
Place the chicken, skin side up on top of the rice mixture and cook, covered, for about 25 minutes until the chicken is cooked through and the liquid is absorbed.
8.
Remove from the heat and stand for 5 minutes before serving garnished with lemon zest.