EatSmarter exclusive recipe

Chicken Stew

with Corn and Peppers
3.6
Average: 3.6 (5 votes)
(5 votes)
Chicken Stew

Chicken Stew - Feel-good food for the whole family

share Share
print
bookmark_border Copy URL
Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
530
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie530 kcal(25 %)
Protein54 g(55 %)
Fat24 g(21 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E5.5 mg(46 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin23.8 mg(198 %)
Vitamin B₆1.5 mg(107 %)
Folate72 μg(24 %)
Pantothenic acid2.7 mg(45 %)
Biotin12.9 μg(29 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C103 mg(108 %)
Potassium1,271 mg(32 %)
Calcium86 mg(9 %)
Magnesium112 mg(37 %)
Iron3.8 mg(25 %)
Iodine28 μg(14 %)
Zinc3.2 mg(40 %)
Saturated fatty acids6.3 g
Uric acid375 mg
Cholesterol169 mg
Development of this recipe:

Ingredients

for
4
Ingredients
3
Chicken legs (about 300 grams)
2
Bell peppers (1 red, 1 yellow)
3
2 sprigs
5
Plum tomatoes (approximately 375 grams)
2 tablespoons
3 tablespoons
1 ¾ cups
2 tablespoons
9 ounces
Corn (frozen)
Preparation

Kitchen utensils

1 Pot (with lid), 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 2 Forks, 1 Tablespoon, 1 Wooden spoon

Preparation steps

1.
Chicken Stew preparation step 1

Rinse the chicken drumsticks and pat dry, remove the skin, remove the meat from the bones and coarsely chop.

2.
Chicken Stew preparation step 2

Cut the peppers into quarters, remove the seeds, rinse and cut into 1 cm (approximately 1/2-inch) cubes.

3.
Chicken Stew preparation step 3

Peel the onions and dice.

4.
Chicken Stew preparation step 4

Rinse the thyme, shake dry and chop plucked leaves. Rinse tomatoes, cut out the stem and cut the tomatoes into cubes.

5.
Chicken Stew preparation step 5

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.

6.
Chicken Stew preparation step 6

Add thyme and season with salt and pepper.

7.
Chicken Stew preparation step 7

Add tomato paste and sauté briefly.

8.
Chicken Stew preparation step 8

Add pieces of chicken and diced tomatoes, stock and Worcestershire sauce. Bring to a boil, cover and simmer on low heat for 25 minutes.

9.
Chicken Stew preparation step 9

Add corn, bring to a boil and simmer for another 5 minutes. Season with salt and pepper.