South African Chicken and Tomato Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 493 cal. | (23 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 75 g | (50 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 11.1 μg | (19 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 19.8 mg | (165 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,133 mg | (28 %) | ||
| Calcium | 43 mg | (4 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 270 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 onion
- 1 chili pepper
- 400 grams Chicken breasts
- 2 Tbsps vegetable oil
- ½ tsp peppercorns
- 2 cloves
- 1 tsp freshly grated ginger
- 1 Cardamom
- 1 Cinnamon stick
- 500 grams festkochende potatoes
- 500 grams Tomatoes
- 250 grams Rice
- salt
- sugar
Preparation steps
Peel onion and finely chop. Rinse chile pepper and finely chop. Rinse chicken breasts, pat dry and chop. Finely crush peppercorns and cloves in a mortar. Sweat onions in hot oil, add the chicken cubes and saute together until golden brown. Add the peppercorns, cloves, ginger, cardamom and chile pepper. Sauté briefly, then pour in 150 ml (approximately 2/3 cup) water. Peel the potatoes and cut into wedges. Blanch tomatoes in hot water, rinse under cold water, peel, quarter and remove seeds. Add with the potatoes and the cinnamon stick to chicken along with the tomatoes. Simmer gently about 45 minutes, stirring occasionally. Add some water if necessary.
Cook rice according to package instructions.
Season stew with salt and sugar to taste and serve with rice.
