Chicken Drumstick Casserole
Chicken Drumstick Casserole - Uncomplicated satiator with plenty of high-quality protein
Healthy, because
Even smarter
Nutritional values
Potatoes are rich in the mineral potassium, which regulates fluid balance and blood pressure. Chicken meat and beans score with a lot of high-quality protein, which is needed for muscle building, among other things. Spinach and parsley provide plenty of iron, which is important for oxygen transport in the body.
It doesn't always have to be white beans - the dish also tastes great with other legumes, for example kidney beans or chickpeas. If you love Mediterranean flavors, you can replace the parsley with thyme, oregano, basil or rosemary.
(Percentage of daily recommendation)
| Calorie | 472 cal. | (22 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 134.5 μg | (224 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 109 μg | (36 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 13.6 μg | (30 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 1,500 mg | (38 %) | ||
| Calcium | 105 mg | (11 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 6.8 mg | (45 %) | ||
| Iodine | 8.5 μg | (4 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 6.9 g | |||
| Uric acid | 302 mg | |||
| Cholesterol | 156 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 42 ozs Chicken drumstick
- salt
- peppers
- 22 ozs small waxy potatoes
- 1 onion
- 4 cloves garlic
- 5 Tomatoes
- 14 ozs white Beans (can; drained weight)
- 1 organic lemon
- 10 ozs Vegetable broth
- 2 ozs Spinach (frozen; thawed)
- ¾ oz parsley (0.5 Bunch)
Preparation steps
Rinse chicken drumsticks, pat dry and season with salt and pepper on all sides.
Wash potatoes and cut in half crosswise. Peel and finely dice onion and garlic. Clean, wash and chop the tomatoes. Rinse beans in a sieve and drain. Rinse lemon in hot water, rub dry, grate peel and squeeze juice.
Mix tomatoes with beans, onion and garlic, add salt and pepper. Place in a large baking dish or a frying pan, layer potatoes on top, add broth and lemon juice and add drumsticks on top. Cook in a preheated oven at 200 °C / 400 °F for 40-45 minutes initially.
Then add spinach to the baking dish, mix well and finish cooking in 10 minutes so that the potatoes can be easily pierced.
Meanwhile, wash the parsley, shake dry and chop leaves coarsely. Sprinkle lemon zest and parsley over the top and serve directly from the baking dish.
