EatSmarter exclusive recipe

Chicken Stew

with Scallions and Ginger
4.23077
Average: 4.2 (13 votes)
(13 votes)
Chicken Stew

Chicken Stew - A refined indulgence with Asian flavors - low in calories and easy to prepare

share Share
print
bookmark_border Copy URL
Difficulty:
very easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
98
calories
Calories

Healthy, because

Even smarter

Nutritional values

Whether as a small lunch or as a light evening snack: the low-fat, high-protein chicken goulash is always good. Lime juice provides a fresh taste and a few extra vitamins; ginger and sambal oelek bring spiciness and soothing essential oils.

With not even 100 calories per serving, a bowl of rice is perfectly okay! Take natural rice (about 50 grams), which brings additional satiating fiber and B vitamins to your plate.

1 serving contains
(Percentage of daily recommendation)
Calorie98 kcal(5 %)
Protein17 g(17 %)
Fat1 g(1 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage0.5 g(2 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E0.3 mg(3 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin11.5 mg(96 %)
Vitamin B₆0.4 mg(29 %)
Folate13 μg(4 %)
Pantothenic acid0.7 mg(12 %)
Biotin2.4 μg(5 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C7 mg(7 %)
Potassium342 mg(9 %)
Calcium37 mg(4 %)
Magnesium29 mg(10 %)
Iron0.8 mg(5 %)
Iodine1 μg(1 %)
Zinc0.8 mg(10 %)
Saturated fatty acids0.3 g
Uric acid146 mg
Cholesterol50 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 piece fresh ginger (about 1 oz.)
1 garlic
2 Limes
1 teaspoon cornstarch
2 tablespoons light soy sauce
1 teaspoon Sambal oelek
11 ounces Chicken breasts
¾ cup Chicken broth
2 scallions
salt
How healthy are the main ingredients?
Chicken breastgingersoy saucegarlicLimesalt
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Fine grater, 1 Citrus juicer, 1 Teaspoon, 1 Tablespoon, 1 Bowl, 1 Large knife, 1 large Skillet (with lid, or wok), 1 Measuring cups, 1 Wooden spoon, 1 Small knife, 1 Paper towel

Preparation steps

1.
Chicken Stew preparation step 1

Peel ginger root and finely grate. Peel the garlic and finely chop.

2.
Chicken Stew preparation step 2

Rinse 1 lime in hot water, wipe dry and finely grate about 1 teaspoon of the peel. Cut both limes in half and squeeze juice.

3.
Chicken Stew preparation step 3

For the marinade, mix cornstarch in a bowl with 5 tablespoons of lime juice until smooth. Mix in ginger, garlic, grated lime zest, soy sauce and 3/4 teaspoon sambal oelek.

4.
Chicken Stew preparation step 4

Rinse chicken breasts, pat dry with paper towels, and cut into 3/4 inch cubes. Add to marinade, mix, cover, and refrigerate for 20 minutes.

5.
Chicken Stew preparation step 5

Heat a deep skillet or wok. Add chicken pieces with the marinade. Pour in broth, cover and cook on low heat for about 10 minutes, turning occasionally.

6.
Chicken Stew preparation step 6

Meanwhile, trim scallions, rinse and cut into very thin rings.

7.
Chicken Stew preparation step 7

Season chicken stew with a little salt and the remaining sambal oelek to taste. Adjust seasonings with lime juice. Fold in scallions and serve immediately.