Chicken and Vegetable Stew
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Nutrition Facts
Per 360g serving
% Daily Value based on a 2000 kcal diet
Calories
286 kcal
14% DV
Total Fat
12.0g
18% DV
Monounsaturated Fat6.0g
Polyunsaturated Fat1.8g
Saturated Fat2.2g
Trans Fat0.1g
Total Carbohydrate
22.0g
7% DV
Fiber4.0g
Starch14.0g
Sugars4.0g
Protein
25.0g
50% DV
Animal Protein22.0g
Plant Protein3.0g
About
A high-protein chicken dish with a moderate amount of oil and a side of sautéed mixed vegetables. Low to moderate in carbohydrates, with modest fiber from the vegetables.
Ingredients
Vitamins & Minerals
Vitamins
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Choline | 55.0mg | 10% | |
| Vitamin A | 180.0mcg | 20% | |
| Vitamin B1 | 0.1mg | 7% | |
| Vitamin B12 | 0.3mcg | 10% | |
| Vitamin B2 | 0.1mg | 9% | |
| Vitamin B3 | 7.5mg | 47% | |
| Vitamin B5 | 1.0mg | 20% | |
| Vitamin B6 | 0.3mg | 21% | |
| Vitamin B7 | 4.0mcg | 13% | |
| Vitamin B9 | 28.0mcg | 7% | |
| Vitamin C | 10.0mg | 11% | |
| Vitamin D | 0.2mcg | 1% | |
| Vitamin E | 1.8mg | 12% | |
| Vitamin K | 12.0mcg | 10% |
Minerals
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Calcium | 28.0mg | 3% | |
| Copper | 0.1mcg | 0% | |
| Iron | 1.1mg | 6% | |
| Magnesium | 26.0mg | 6% | |
| Phosphorus | 190.0mg | 27% | |
| Potassium | 420.0mg | 9% | |
| Selenium | 18.0mcg | 33% | |
| Sodium | 520.0mg | 23% | |
| Zinc | 1.2mg | 11% |
Chicken and Vegetable Stew
A simple chicken and vegetable stew with tenderloins, potatoes, carrots, zucchini, and onion simmered in vegetable stock. It is a light, hearty one-pot dish.
Chicken tenderloins 120 g
Potato 80 g
Zucchini 50 g
Carrot 35 g
Onion 30 g
Vegetable stock 25 ml
Olive oil 10 g
Garlic 5 g
Salt 3 g
Black pepper 2 g
Total weight: 360 g
1. Dice the potato, carrot, zucchini, onion, and garlic.
2. Heat the olive oil in a pot over medium heat.
3. Add the onion and garlic and cook for 1 to 2 minutes until fragrant.
4. Add the chicken tenderloins and cook until lightly sealed on the outside.
5. Add the potato, carrot, zucchini, salt, and black pepper.
6. Pour in the vegetable stock and bring to a gentle simmer.
7. Cover and cook for 12 to 15 minutes, stirring occasionally, until the chicken is cooked through and the vegetables are tender.
8. Serve hot.
Prep time: 10 minutes
Cook time: 20 minutes
Cut the vegetables into even pieces so they cook at the same rate.
Simmer gently to keep the chicken tender.
Add a little extra stock if you prefer a more brothy stew.
Ingredients
Total weight: 360 g
Instructions
Prep time and cook time
Helpful tips
KetoLow-carbPaleoMediterraneanGluten-freeDairy-freeWhole30
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