Roast Chicken and Mushrooms
Here, lots of vegetables provide plenty of fibre and vitamins: For example, one portion easily covers twice the daily requirement of vitamin A, which is responsible for a good "overview". B vitamins and protein from legs and mushrooms make muscles, nerves and grey cells fit.
If you use young potatoes for the dish, you only need to brush them thoroughly under running water. This not only saves work, but above all preserves the numerous nutrients that are directly under the skin.
(Percentage of daily recommendation)
|Calorie||632 cal.||(30 %)|
|Protein||55 g||(56 %)|
|Fat||24 g||(21 %)|
|Carbohydrates||45 g||(30 %)|
|Sugar added||0 g||(0 %)|
|Roughage||13.5 g||(45 %)|
|Vitamin A||1.6 mg||(200 %)|
|Vitamin D||2 μg||(10 %)|
|Vitamin E||3.8 mg||(32 %)|
|Vitamin B₁||0.6 mg||(60 %)|
|Vitamin B₂||1 mg||(91 %)|
|Niacin||28.7 mg||(239 %)|
|Vitamin B₆||1.3 mg||(93 %)|
|Folate||156 μg||(52 %)|
|Pantothenic acid||4.8 mg||(80 %)|
|Biotin||27 μg||(60 %)|
|Vitamin B₁₂||0.6 μg||(20 %)|
|Vitamin C||64 mg||(67 %)|
|Potassium||2,028 mg||(51 %)|
|Calcium||225 mg||(23 %)|
|Magnesium||145 mg||(48 %)|
|Iron||8.6 mg||(57 %)|
|Iodine||44 μg||(22 %)|
|Zinc||4.9 mg||(61 %)|
|Saturated fatty acids||6.2 g|
|Uric acid||439 mg|
- 2 sun-dried Tomatoes (without oil; 4 halves)
- ½ bunch thyme
- 1 lb waxy potatoes
- 2 small Chicken legs (each about 200 grams)
- 7 ozs button Mushroom
- 1 stalk Leeks (about 250 grams)
- 2 carrots (about 200 grams)
- 1 ¾ cups Vegetable broth
- 1 tsp chopped almonds
- 1 ½ Tbsps breadcrumbs (to taste, whole-grain)
- 1 Tbsp olive oil
Cut the tomatoes into small strips.
Rinse thyme, shake dry and pluck the leaves.
Rinse potatoes, peel and cut into equal pieces.
Rinse chicken legs and pat dry with paper towels. Rub with salt and pepper to taste.
Clean mushrooms and cut in half or quarters depending on size.
Trim leek, rinse and cut into rings.
Trim carrots, peel and cut into sticks.
Add potatoes, carrots, tomatoes, mushrooms, thyme and leek to a roasting pan. Season with salt and pepper. Place chicken legs on the vegetables.
Pour in enough broth to barely cover potatoes and vegetables. Cover roasting pan and bake in a preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) for about 45 minutes.
At the end of cooking time, mix almonds and breadcrumbs in a small bowl with oil and sprinkle over the chicken legs. Bake in an open roasting pan until crispy, about 8 minutes.