One Pan Chicken and Vegetables
One Pan Chicken and Vegetables - Easy and healthy!
Healthy, because
Even smarter
Nutritional values
Avocado contains the enzyme lipase, which helps the body to break down more fat. Some studies even conclude that lipase can prevent the storage of fat in the body. Poultry shows a balanced fatty acid profile. In addition, poultry fat has the monounsaturated palmitoleic acid, which is an important component of the skin's protective film.
It is best to use free-range poultry, because it impresses with appreciable amounts of omega-3 fatty acids, due to the appropriate feeding of herbs. You could also make this recipe on a sheet pan.
(Percentage of daily recommendation)
| Calorie | 742 cal. | (35 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.7 g | (42 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 38.7 μg | (65 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 28 mg | (233 %) | ||
| Vitamin B₆ | 1.8 mg | (129 %) | ||
| Folate | 188 μg | (63 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 16.5 μg | (37 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 257 mg | (271 %) | ||
| Potassium | 2,103 mg | (53 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 158 mg | (53 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 5.2 mg | (65 %) | ||
| Saturated fatty acids | 10.1 g | |||
| Uric acid | 324 mg | |||
| Cholesterol | 174 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 36 ozs Chicken legs (8 chicken legs)
- salt
- peppers
- 8 ozs Baby corn cob
- 3 red Bell pepper
- 22 ozs small waxy potatoes
- 2 onions
- 8 ozs Corn (frozen or fresh)
- ¾ oz parsley (1/2 Bunch)
- 3 Tbsps olive oil
- 1 Avocado
Preparation steps
Wash chicken legs, pat dry and cut at the joint. Season with salt and pepper. Wash mini corn cobs. Cut peppers in half, remove seeds, wash and cut into strips. Wash potatoes thoroughly and cut into quarters. Peel onions and cut into thin wedges. Wash parsley, shake dry and chop.
Mix mini corn cobs, peppers, onions, potatoes, corn kernels, and parsley in a heavy-bottomed dutch oven with oil, salt, and bell pepper. Lay the chicken on top of the vegetables and cook in a preheated oven at 200°C / 400˚F for 30 minutes.
Meanwhile, halve and pit avocado, lift flesh from skin and dice. After 30 minutes, mix into the vegetables and cook for another 10 minutes. Remove from oven and serve.
