Chicken Stewed with Pumpkin
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.
(Percentage of daily recommendation)
| Calorie | 616 cal. | (29 %) | ||
| Protein | 54 g | (55 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 25.3 mg | (211 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 12 μg | (27 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 1,049 mg | (26 %) | ||
| Calcium | 143 mg | (14 %) | ||
| Magnesium | 154 mg | (51 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 409 mg | |||
| Cholesterol | 162 mg |
Ingredients
- Ingredients
- ½ Hokkaido pumpkin (300 grams)
- 1 little chicken (800 grams)
- salt
- peppers
- 5 Sage
- 5 ozs Brown rice
- 1 tsp Canola oil
- 2 tsps Pastry flour
- 3 sprigs thyme
- ½ cup Apple juice
- 1 stalk Leeks (about 250 grams)
- 1 Apple (about 175 grams)
- 2 Tbsps soy sauce
Preparation steps
Rinse pumpkin, remove seeds, cut into slices and then cut each slice crosswise into 4 pieces.
Rinse the chicken, pat dry and cut up: Remove legs from the body and divide at the joint, then separate wings from body.
Remove backbone. Separate breast into halves. Rub all parts with salt and pepper.
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.
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.
Meanwhile, mix the flour in a small bowl with 100 ml (approximately 3 ounces) of water until smooth. Rinse thyme and shake dry.
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.
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.
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.
Remove thyme and season chicken and vegetables to taste with soy sauce. Serve with sage rice.