Traditional African Casserole
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
425
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 425 cal. | (20 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 19 μg | (32 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 18.2 mg | (152 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 593 mg | (15 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 8.3 g | |||
| Uric acid | 233 mg | |||
| Cholesterol | 163 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps olive oil
- 1 onion (peeled and thickly sliced)
- 2 cloves garlic cloves (finely sliced)
- 4 Chicken legs (skinned)
- 1 tsp Ras el hanout
- 1 tsp ground Coriander
- 1 tsp Cumin
- 4 preserved lemons (chopped)
- 2 cups chicken stock
- 2 Tbsps black Olives
- ½ bunch parsley (chopped)
- salt
- peppers
Preparation steps
1.
Heat the oil in a large pan and cook the onions until golden and tender. Add the garlic and cook for a few minutes, then remove all from the pan with a slotted spoon.
2.
Increase the heat and brown the chicken on all sides, then tip the onions back into the pan and sprinkle over the spices.
3.
Pour over the stock and season, lower the heat and cook gently for about 45 minutes or until the sauce has thickened and the chicken is cooked.
4.
Add the olives to warm through, adjust the seasoning and sprinkle with parsley.
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