Mediterranean Braised Chicken
Mediterranean Braised Chicken - Hearty oven dish with tender meat and crunchy vegetables.
Healthy, because
Even smarter
Nutritional values
The chicken meat is lean and at the same time rich in protein and therefore highly sought after by figure-conscious people and sportsmen. In combination with vegetables, the oven dish provides us with important minerals and vitamins that are important for our nerves, brain, muscles and immune system.
You can vary the choice of vegetables according to season and your own taste. For example, it is possible to replace the peppers with tomatoes. Also celery is an excellent flavour for the chicken pot in a Mediterranean way. If you need to go a bit faster, you can use chicken leg or breast.
(Percentage of daily recommendation)
| Calorie | 462 cal. | (22 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 20.5 mg | (171 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 112 μg | (37 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 155 mg | (163 %) | ||
| Potassium | 1,242 mg | (31 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 224 mg | |||
| Cholesterol | 163 mg |
Ingredients
- Ingredients
- 1 chicken (About 1 kg)
- 2 Red Bell pepper
- 1 Fennel bulb
- 4 shallots
- 3 garlic cloves
- 2 carrots
- Sea salt
- peppers
- 3 Tbsps olive oil
- 200 milliliters dry white wine
- 200 milliliters Chicken broth
- 3 sprigs rosemary
- cayenne pepper
Preparation steps
Rinse chicken under cold water, pat dry and cut into 8 pieces.
Rinse bell peppers, halve, remove seeds and ribs and cut into large pieces. Rinse, trim and cut fennel into quarters. Cut the quarters into thin strips. Peel shallots and garlic and cut in half. Peel carrots and cut diagonally into slices.
Season chicken pieces with salt and pepper. Heat oil in an ovenproof pot and brown chicken pieces over medium heat. Remove and set aside.
Transfer fennel, shallots, garlic and carrots in the pan and saute 1-2 minutes. Deglaze with white wine and broth. Add the rosemary. Place chicken pieces on the vegetables. Season with salt and cayenne pepper. Bake in an oven preheated to 180°C (fan 160 ° C; gas mark 2-3) (approximately 350°F). Bake for 25 minutes, stirring occasionally.
Stir in the bell peppers and continue to bake for 10 minutes. Then increase the temperature to 225°C (fan 200°C; gas mark 3-4) (approximately 435°F) and let the chicken brown, about 5 minutes. Season with salt and cayenne pepper again before serving.
