Chicken Stew
Chicken Stew - Feel-good food for the whole family
Healthy, because
Even smarter
Nutritional values
In addition to plenty of fibre, it provides the daily requirement of vitamin C and niacin. Vitamin C is not only needed by the immune system, but also for the production of collagen, which strengthens bones and blood vessels. Niacin supports cell metabolism.
It is worth cooking twice the amount indicated here and freezing part of it. This way you always have a fitter meal at hand when there is no time to cook.
(Percentage of daily recommendation)
| Calorie | 530 cal. | (25 %) | ||
| Protein | 54 g | (55 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 23.8 mg | (198 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 12.9 μg | (29 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 103 mg | (108 %) | ||
| Potassium | 1,271 mg | (32 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 375 mg | |||
| Cholesterol | 169 mg |
Ingredients
- Ingredients
- 3 Chicken legs (about 300 grams)
- 2 Bell pepper (1 red, 1 yellow)
- 3 onions
- 2 sprigs thyme
- 5 Plum tomato (approximately 375 grams)
- 2 Tbsps olive oil
- salt
- peppers
- 3 Tbsps Tomato paste
- 1 ¾ cups Chicken broth
- 2 Tbsps Worcestershire sauce
- 9 ozs Corn (frozen)
Kitchen utensils
Preparation steps
Rinse the chicken drumsticks and pat dry, remove the skin, remove the meat from the bones and coarsely chop.
Cut the peppers into quarters, remove the seeds, rinse and cut into 1 cm (approximately 1/2-inch) cubes.
Peel the onions and dice.
Rinse the thyme, shake dry and chop plucked leaves. Rinse tomatoes, cut out the stem and cut the tomatoes into cubes.
Put oil in a heavy pot and sauté the peppers and onions over medium heat until the onions are light brown, for 5-6 minutes.
Add thyme and season with salt and pepper.
Add tomato paste and sauté briefly.
Add pieces of chicken and diced tomatoes, stock and Worcestershire sauce. Bring to a boil, cover and simmer on low heat for 25 minutes.
Add corn, bring to a boil and simmer for another 5 minutes. Season with salt and pepper.
