Chicken Stew
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.
(Percentage of daily recommendation)
| Calorie | 98 cal. | (5 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.3 mg | (3 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 11.5 mg | (96 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 13 μg | (4 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 2.4 μg | (5 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 342 mg | (9 %) | ||
| Calcium | 37 mg | (4 %) | ||
| Magnesium | 29 mg | (10 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 146 mg | |||
| Cholesterol | 50 mg |
Ingredients
- Ingredients
- 1 pc fresh ginger (about 1 oz.)
- 1 garlic clove
- 2 Limes
- 1 tsp cornstarch
- 2 Tbsps light soy sauce
- 1 tsp Sambal oelek
- 11 ozs Chicken breasts
- ¾ cup Chicken broth
- 2 scallions
- salt
Preparation steps
Peel ginger root and finely grate. Peel the garlic and finely chop.
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.
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.
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.
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.
Meanwhile, trim scallions, rinse and cut into very thin rings.
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.