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Ensopado marroquino de frango com batatas, azeitonas verdes e limão

Ensopado marroquino de frango com batatas, azeitonas verdes e limão
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Informação Nutricional

Por porção de 520g

% Valor Diário com base numa dieta de 2000 kcal

Calorias 620 kcal
31% DV
Gordura total 32.0g
49% DV
Gorduras monoinsaturadas15.0g
Gorduras polinsaturadas8.0g
Gorduras saturadas6.0g
Hidratos de carbono totais 38.0g
13% DV
Fibra7.0g
Amido30.0g
Açúcares6.0g
Proteína 38.0g
76% DV
Proteína animal34.0g
Proteína vegetal4.0g

Sobre

Um ensopado de frango ao estilo marroquino com amêndoas, limão, azeitonas, cúrcuma e especiarias, servido com batatas.

Ingredientes

Vitaminas e Minerais

Vitaminas

NutrienteQuantidadeVD%Meia-vida
Colina110.0mg20%
Vitamina A120.0mcg13%
Tiamina (B1)0.2mg15%
Vitamina B120.9mcg38%
Riboflavina (B2)0.3mg22%
Niacina (B3)12.0mg75%
Ácido pantoténico (B5)2.1mg42%
Vitamina B60.9mg53%
Biotina (B7)6.0mcg20%
Folato (B9)45.0mcg11%
Vitamina C22.0mg24%
Vitamina D0.4mcg2%
Vitamina E4.5mg30%
Vitamina K18.0mcg15%

Minerais

NutrienteQuantidadeVD%Meia-vida
Cálcio90.0mg9%
Crómio6.0mcg17%
Cobre0.3mcg0%
Iodo18.0mcg12%
Ferro3.2mg18%
Magnésio85.0mg20%
Manganês0.6mg24%
Molibdénio14.0mcg31%
Fósforo360.0mg51%
Potássio980.0mg21%
Selénio28.0mcg51%
Sódio780.0mg34%
Zinco3.4mg31%

Moroccan Chicken Stew with Potatoes, Green Olives, and Lemon

Headnote



This stew is built on patience and clarity: chicken gently braised with potatoes, sharpened by lemon, and lifted by the saline depth of olives. The almonds bring quiet structure, while the spices and turmeric give the dish its warm, unmistakable Moroccan character. It should finish glossy, aromatic, and fully integrated, with the potatoes tender but intact and the sauce reduced to a supple coating.

Recipe essentials



Dish category: Stew
Cuisine or origin: Moroccan
Course type: Main course
Yield: 1 portion
Serving size: 520 g
Prep time: 15 minutes
Cook time: 40 minutes
Total time: 55 minutes
Difficulty: Moderate

Equipment



1 medium heavy saucepan or sauté pan with lid, 20 cm
1 small knife
1 cutting board
1 spoon or spatula
1 scale

Ingredients



Main stew


  • Chicken, 170 g, cut into even bite-size pieces

  • Potatoes, 180 g, peeled and cut into 25 g chunks

  • Onion, 50 g, finely sliced

  • Tomato, 30 g, finely chopped

  • Olive oil, 15 g

  • Moroccan spices and turmeric, 5 g

  • Water, 150 g, plus a little more if needed

  • Olives, 30 g

  • Lemon, 20 g, cut into thin pieces, seeds removed

  • Almonds, 20 g, lightly crushed


  • Method



  • 1. Place the saucepan over medium heat and add the olive oil. Add the onion and cook for 5 minutes, stirring often, until softened and translucent without taking color.


  • 2. Add the chicken and cook for 4 minutes, turning the pieces so they lose their raw exterior and begin to tighten slightly.


  • 3. Stir in the Moroccan spices and turmeric, then add the tomato. Cook for 2 minutes, stirring continuously, until the spices are fragrant and the tomato begins to break down.


  • 4. Add the potatoes and water. Bring to a gentle simmer, then cover and cook over low heat for 22 minutes. Stir once or twice during cooking. The potatoes should be nearly tender and the chicken fully cooked.


  • 5. Add the olives and lemon. Continue cooking uncovered for 8 minutes, allowing the sauce to reduce to a light glaze that clings to the chicken and potatoes. The lemon should soften and release its fragrance without collapsing completely.


  • 6. Add the almonds and cook for 1 minute more, just to warm them through and preserve their texture. The finished stew should be glossy, aromatic, and lightly thickened, with the potatoes tender and the chicken succulent.


  • Plating and serving



    Spoon the stew into a warm shallow bowl, arranging the chicken and potatoes evenly rather than mounding them. Distribute the olives and almonds across the surface, then finish with the lemon visible in the sauce. Serve immediately while the stew remains glossy and fragrant.

    Professional notes



    Keep the simmer gentle; a hard boil will break the potatoes and tighten the chicken. The final reduction should be restrained, not dry. The dish depends on balance: spice, salt from the olives, brightness from the lemon, and the quiet richness of the almonds.
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