Chicken and Vegetables Stew

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Chicken and Vegetables Stew
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
515
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie515 cal.(25 %)
Protein70 g(71 %)
Fat15 g(13 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage9.7 g(32 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E4.8 mg(40 %)
Vitamin K30.4 μg(51 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin41.9 mg(349 %)
Vitamin B₆1.8 mg(129 %)
Folate146 μg(49 %)
Pantothenic acid2.9 mg(48 %)
Biotin14 μg(31 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C133 mg(140 %)
Potassium1,370 mg(34 %)
Calcium96 mg(10 %)
Magnesium137 mg(46 %)
Iron5.4 mg(36 %)
Iodine8 μg(4 %)
Zinc4 mg(50 %)
Saturated fatty acids2.7 g
Uric acid551 mg
Cholesterol165 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
200 grams dried Kidney beans
1 chicken (1,2 kg)
2 onions
2 garlic cloves
salt
freshly ground peppers
4 Tbsps olive oil
100 milliliters dry white wine
150 milliliters chicken stock
2 Bell pepper (red and green)
2 Tomatoes
100 grams Corn (frozen)
100 grams Peas (frozen)
cayenne pepper
How healthy are the main ingredients?
Kidney beansCornolive oilchickenoniongarlic clove

Preparation steps

1.

Soak beans overnight.

2.

Rinse chicken, pat dry and cut into 8 pieces. Peel onions and garlic, finely chop garlic, cut onions into rings. Season chicken pieces with salt and pepper. Heat 2 tablespoons of oil in a pan and brown chicken on all sides. Remove from pan and set aside. Saute onions and garlic in remaining oil until soft, add wine and cook briefly. Add broth and drained beans and simmer for about 20 minutes on low heat. Return chicken to the pan and simmer for another 30 minutes. Add more broth as needed. Meanwhile, rinse bell peppers, halve and remove seeds and ribs, cut into strips. Rinse and dry tomatoes, cut into quarters and remove seeds, chop finely. Add peppers and tomatoes, corn and peas to pan and simmer for 10 more minutes. Add parsley and season with salt, pepper and cayenne pepper. Serve.

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