Chicken Stew
"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.
(Percentage of daily recommendation)
| Calorie | 381 cal. | (18 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 24.2 mg | (202 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 14.5 μg | (32 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 982 mg | (25 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 340 mg | |||
| Cholesterol | 99 mg |
Ingredients
- Ingredients
- 2 Chicken breasts (about 150 grams)
- salt
- peppers
- 1 onion
- 2 Cooking pear
- ½ lemon
- 1 Tbsp 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 Tbsps Walnut (about 30 grams)
Preparation steps
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.
Peel the onion and dice finely.
Rinse pears, pat dry, cut in half, then cut again into eighths. Remove cores. Squeeze juice of half a lemon.
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.
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.
Add lemon juice and vegetable broth to the pot and cook over medium heat for about 15 minutes.
Meanwhile rinse parsley, pat dry and chop the leaves.
Using a large knife, chop the walnuts. Sprinkle stew with chopped parsley and walnuts and serve.