Seasonal Kitchen

Chicken Stew

with Pears and Green Beans
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Chicken Stew

Chicken Stew - A hearty and delicious one-pot meal

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Health Score:
9,7 / 10
Difficulty:
very easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
381
calories
Calories

Healthy, because

Even smarter

Nutritional values

"Pears, beans and bacon" is regarded as a recipe classic in North German cuisine. However, we have replaced the fat bacon here with tender, low-fat chicken breast. Thanks to this slimming cure, now all those who have problems with their blood fat values or who want to pay attention to a calorie-conscious diet can also have access to it.

A bunch of cooked savory (remove before serving) not only adds aromatic spice, but also counteracts flatulence, which some people suffer from after eating pulses.

1 serving contains
(Percentage of daily recommendation)
Calorie381 kcal(18 %)
Protein41 g(42 %)
Fat16 g(14 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E5.1 mg(43 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin24.2 mg(202 %)
Vitamin B₆1.2 mg(86 %)
Folate74 μg(25 %)
Pantothenic acid2 mg(33 %)
Biotin14.5 μg(32 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C28 mg(29 %)
Potassium982 mg(25 %)
Calcium118 mg(12 %)
Magnesium96 mg(32 %)
Iron2.5 mg(17 %)
Iodine6 μg(3 %)
Zinc2.1 mg(26 %)
Saturated fatty acids2 g
Uric acid340 mg
Cholesterol99 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 Chicken breasts (about 150 grams)
salt
peppers
1 onion
2 Cooking pear
½ lemon
1 tablespoon vegetable oil (eg, sunflower oil)
2 Juniper berries
1 bay leaf
200 grams Green beans (fresh or frozen)
150 milliliters Vegetable broth
½ bunch parsley
2 tablespoons Walnut (about 30 grams)
How healthy are the main ingredients?
Green beansWalnutparsleyChicken breastsaltonion
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Citrus juicer, 1 Tablespoon, 1 Pot, 1 Wooden spoon, 1 Measuring cups, 1 Paper towel

Preparation steps

1.
Chicken Stew preparation step 1

Rinse chicken breasts and pat dry with paper towels, then cut into about 2 x 2 cm (approximately 3/4 x 3/4-inch) cubes. Season with salt and pepper.

2.
Chicken Stew preparation step 2

Peel the onion and dice finely.

3.
Chicken Stew preparation step 3

Rinse pears, pat dry, cut in half, then cut again into eighths. Remove cores. Squeeze juice of half a lemon.

4.
Chicken Stew preparation step 4

Heat oil in a pot and sauté onion. Add chicken cubes and cook for 1-2 minutes while stirring. Add juniper berries and bay leaf and cook for an additional 1-2 minutes.

5.
Chicken Stew preparation step 5

If using fresh green beans, rinse, then snap or cut off the stems. Add pears and beans to the pot and sauté for 1 minute, stirring constantly.

6.
Chicken Stew preparation step 6

Add lemon juice and vegetable broth to the pot and cook over medium heat for about 15 minutes.

7.
Chicken Stew preparation step 7

Meanwhile rinse parsley, pat dry and chop the leaves.

8.
Chicken Stew preparation step 8

Using a large knife, chop the walnuts. Sprinkle stew with chopped parsley and walnuts and serve.