Lemon Chicken with Carrots, Parsnips and Leeks
Lemon Chicken with Carrots, Parsnips and Leeks - Chicken at its finest—gently cooked in spicy broth
Healthy, because
Even smarter
Nutritional values
Chicken breast contains a lot of protein, little fat, and, unlike some other types of meat, also little purine. The latter is especially beneficial for those who suffer from gout and must ensure that their diet is low in purines. This low-cholesterol and low-calorie poultry dish is ideal.
Treat yourself to some organic chicken! The breast meat of the organic roosters tastes much more flavorful and contains less hormones than those that are factory farmed.
(Percentage of daily recommendation)
| Calorie | 403 cal. | (19 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 35.8 mg | (298 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 91 mg | (96 %) | ||
| Potassium | 1.6 mg | (0 %) | ||
| Calcium | 209 mg | (21 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 12.4 μg | (6 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 529 mg | |||
| Cholesterol | 132 mg |
Ingredients
- Ingredients
- 2 Chicken breasts
- 1 onion
- 1 bunch Soup vegetables (plus other aromatic vegetables such as celery or onion)
- ½ small lemon
- 1 Tbsp vegetable oil
- salt
- 2 black peppercorns
- 1 bay leaf
- 2 Lime leaves
- 2 cloves
- 2 allspice
- 1 Kohlrabi
- 3 waxy potatoes
- 4 ozs Peas (frozen)
Kitchen utensils
Preparation steps
Rinse chicken breasts and pat dry with paper towels.
Halve an unpeeled onion.
From soup vegetables, peel carrots and parsley root. Trim leeks and celery. Chop 1 carrot, half of the parsley root, half of the celery and the greens of the leeks. Pluck some of the celery leaves, rinse and set aside.
Rinse the lemon in hot water, then cut into slices.
In a pot coated with oil, sear the onion halves over high heat, remove from pan. In the same pot coated with oil, cook the chicken breasts over medium heat. Turn as needed for even cooking.
Add the onion halves, chopped soup vegetables and celery leaves to the pot. Pour in approximately 2 cups of water and bring to a quick boil. Add salt, peppercorns, bay leaf, lime leaves, cloves, allspice berries, and lemon slices. Simmer for about 20 minutes with the lid ajar.
Meanwhile, roughly chop the rest of the soup vegetables. Scrub and peel potatoes and kohlrabi and cut into uniform pieces.
Remove chicken from the pot and set aside.
Pour cooking liquid through a fine sieve into another pot. Season with salt and pepper to taste.
Over medium heat, bring potatoes and remaining soup vegetables to a simmer. Cook for about 15 minutes.
Add peas and chicken and simmer for another 5 minutes.
Using a slotted spoon, transfer vegetables from the pot onto plates. Top each plate with a little broth. Arrange chicken over the vegetable broth. Sprinkle with reserved chopped celery leaves and serve.
