Slow-cooked Sri Lankan Chicken
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(0 votes)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
4 h. 55 min.
Preparation
Calories:
1599
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 1,599 cal. | (76 %) | ||
| Protein | 62 g | (63 %) | ||
| Fat | 97 g | (84 %) | ||
| Carbohydrates | 120 g | (80 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.1 g | (34 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 39.6 mg | (330 %) | ||
| Vitamin K | 13.3 μg | (22 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 28.8 mg | (240 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 21.6 μg | (48 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,319 mg | (33 %) | ||
| Calcium | 144 mg | (14 %) | ||
| Magnesium | 145 mg | (48 %) | ||
| Iron | 7.7 mg | (51 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 5.6 mg | (70 %) | ||
| Saturated fatty acids | 17.9 g | |||
| Uric acid | 388 mg | |||
| Cholesterol | 253 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the chicken
- 2 Tbsps olive oil
- 4 Poulet de Bresse Chicken drumstick (trimmed)
- 1 cup Broad bean (shelled)
- ¾ cup Basmati rice (rinsed in several changes of cold water then drained)
- 1 ½ cups chicken stock
- 2 Tbsps Golden raisins
- 2 large vine Tomatoes (blanched and sliced)
- 1 tsp dried oregano
- 1 tsp cayenne pepper
- 1 tsp paprika
- ½ tsp ground Cumin
- salt
- peppers
- For the potato garnish
- 2 cups vegetable oil
- 2 large white potatoes (peeled and cubed)
- 2 ½ Tbsps all-purpose flour
- 1 large egg (beaten)
- 4 cups panko breadcrumbs
- salt
- peppers
- To garnish
- 1 Tbsp Shredded coconut
- Chervil
Product recommendation
Suggested variation 1; add 30 g / 1 oz / 2 tbsp grated fresh coconut to the slow cooker before cooking.
Suggested variation 2; replace 125 ml / 4 1/2 fl. oz / 1/2 cup of the chicken stock with the same amount of coconut milk for a creamier version.
Preparation steps
1.
Heat the olive oil in a large casserole dish set over a moderate heat until hot.
2.
Season the chicken with the ground spices, salt and pepper. Seal in the oil until golden brown in colour all over. Transfer to a slow cooker once sealed.
3.
Reduce the heat and add the rice. Stir well then add the stock, tomatoes and sultanas. Pour into the slow cooker and cover with a lid.
4.
Cook on a medium setting for 4 hours or until the chicken is cooked and rice is soft and tender.
5.
Add the broad beans and stir well then turn off the cooker but keep the lid on.
6.
Heat the vegetable oil in a deep saucepan to 180°C | 350°F. Coat the potato cubes in the flour and season well. Shake off any excess before dipping in the beaten egg.
7.
Roll in the breadcrumbs and deep fry for 4-5 minutes until golden brown in colour. Remove from the oil using a slotted spoon and drain on kitchen paper.
8.
Spoon the casserole from the slow cooker into serving bowls. Sit the chicken drumsticks on top and garnish with the desiccated coconut.
9.
Sit the deep-fried potato next to the chicken and garnish the dishes with sprigs of chervil before serving.
