Family Meal (2 Adults and 2 Kids)

Chicken Stewed with Pumpkin

(Family Style: For 2 Adults and 2 Kids)
5
Average: 5 (3 votes)
(3 votes)
Chicken Stewed with Pumpkin

Chicken Stewed with Pumpkin - No question about it: What simmers for a long time is exceptionally tasty!

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Health Score:
8,8 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
616
calories
Calories

Healthy, because

Even smarter

Nutritional values

Vegetables and juice contain lots of vitamins; the mix already covers a quarter of the vitamin C requirement. The ingredients of the leek have a disinfectant and digestive effect; the chicken provides a lot of protein.

If you don't have that much practice in cutting up a chicken, you can have this work done by a poulterer - or simply buy chicken parts.

1 serving contains
(Percentage of daily recommendation)
Calorie616 kcal(29 %)
Protein54 g(55 %)
Fat20 g(17 %)
Carbohydrates52 g(35 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Calorie409 kcal(19 %)
Protein36 g(37 %)
Fat13 g(11 %)
Carbohydrates35 g(23 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E1.8 mg(15 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin25.3 mg(211 %)
Vitamin B₆1.6 mg(114 %)
Folate59 μg(20 %)
Pantothenic acid2.9 mg(48 %)
Biotin12 μg(27 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C22 mg(23 %)
Potassium1,049 mg(26 %)
Calcium143 mg(14 %)
Magnesium154 mg(51 %)
Iron4.5 mg(30 %)
Iodine24 μg(12 %)
Zinc3.1 mg(39 %)
Saturated fatty acids5.6 g
Uric acid409 mg
Cholesterol162 mg
1 Kinderportion enthält
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E1.1 mg(9 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin16.9 mg(141 %)
Vitamin B₆1.1 mg(79 %)
Folate40 μg(13 %)
Pantothenic acid1.9 mg(32 %)
Biotin8 μg(18 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C15 mg(16 %)
Potassium699 mg(17 %)
Calcium95 mg(10 %)
Magnesium103 mg(34 %)
Iron3 mg(20 %)
Iodine16 μg(8 %)
Zinc2.1 mg(26 %)
Saturated fatty acids3.7 g
Uric acid272 mg
Cholesterol108 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
½
Hokkaido pumpkin (300 grams)
1
little Chicken (800 grams)
5
5 ounces
1 teaspoon
2 teaspoons
3 sprigs
½ cup
1 stalk
Leek (about 250 grams)
1
Apple (about 175 grams)
2 tablespoons
Preparation

Kitchen utensils

1 Pot (with lid), 1 Measuring cups, 1 Wooden spoon, 1 Cutting board, 1 Large knife, 1 Teaspoon, 1 Roasting pan (with lid), 1 Slotted spatula, 1 Carving fork, 1 Small bowl, 1 small Whisk, 1 Small knife, 1 Tablespoon, 1 Paper towel

Preparation steps

1.
Chicken Stewed with Pumpkin preparation step 1

Rinse pumpkin, remove seeds, cut into slices and then cut each slice crosswise into 4 pieces.

2.
Chicken Stewed with Pumpkin preparation step 2

Rinse the chicken, pat dry and cut up: Remove legs from the body and divide at the joint, then separate wings from body.

3.
Chicken Stewed with Pumpkin preparation step 3

Remove backbone. Separate breast into halves. Rub all parts with salt and pepper.

4.
Chicken Stewed with Pumpkin preparation step 4

Rinse sage and shake dry. Add with rice and 250 ml (approximately 1 cup) of salted water to a pot, bring to a boil and then cover and cook for about 45 minutes on low heat.

5.
Chicken Stewed with Pumpkin preparation step 5

Heat the oil in a Dutch oven and brown the chicken pieces over medium heat on all sides. Pour off all but about 1 teaspoon of the rendered fat. Add pumpkin pieces and continue to cook for about 5 minutes.

6.
Chicken Stewed with Pumpkin preparation step 6

Meanwhile, mix the flour in a small bowl with 100 ml (approximately 3 ounces) of water until smooth. Rinse thyme and shake dry.

7.
Chicken Stewed with Pumpkin preparation step 7

Pour apple juice over the chicken pieces, bring to a boil and stir in the flour mixture. Add thyme and cook, covered, over medium heat for about 30 minutes.

8.
Chicken Stewed with Pumpkin preparation step 8

Meanwhile, trim the leek, make a deep cut along the length and rinse under running water. Shake dry and cut into about 2 cm (approximately 3/4-inch) thick rings.

9.
Chicken Stewed with Pumpkin preparation step 9

Rinse apple, wipe dry, quarter, core and cut crosswise into finger-thick slices. Add with the leek to the chicken and cook for 10 minutes.

10.
Chicken Stewed with Pumpkin preparation step 10

Remove thyme and season chicken and vegetables to taste with soy sauce. Serve with sage rice.