Braised Chicken with Green Leaves
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
1313
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 1,313 cal. | (63 %) | ||
| Protein | 249 g | (254 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 55.4 μg | (92 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 156.4 mg | (1,303 %) | ||
| Vitamin B₆ | 5.5 mg | (393 %) | ||
| Folate | 120 μg | (40 %) | ||
| Pantothenic acid | 9 mg | (150 %) | ||
| Biotin | 24.4 μg | (54 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 2,972 mg | (74 %) | ||
| Calcium | 205 mg | (21 %) | ||
| Magnesium | 318 mg | (106 %) | ||
| Iron | 12.6 mg | (84 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 11.4 mg | (143 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 1,926 mg | |||
| Cholesterol | 661 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 chicken
- salt
- freshly ground Black pepper
- 3 cloves garlic cloves (roughly chopped)
- 11 ozs Kale (stems and leaves chopped)
- 1 onion (finely chopped)
- 1 Zucchini (sliced)
- 1 ½ tsps finely grated lemon zest
- 1 ½ cups Basmati rice
- 2 ½ cups chicken stock
- 8 slices lemons
- To garnish
- lemon zest
Preparation steps
1.
Season the chicken with salt and pepper.
2.
Heat a large pan with a tight-fitting lid and add the chicken, skin side down. Cook for 10-12 minutes until browned on both sides. Remove from the pan.
3.
Add the garlic, kale stems, onion and courgettes to the pan. Cook, stirring occasionally, for about 5 minutes, until the kale stems and onion are translucent.
4.
Add the kale leaves, lemon zest, and rice and cook for 1 minute, stirring.
5.
Add the stock and bring to a simmer. Season with salt and pepper.
6.
Cut 2-3 slits in each chicken piece, skin side up and insert a slice of lemon.
7.
Place the chicken, skin side up on top of the rice mixture and cook, covered, for about 25 minutes until the chicken is cooked through and the liquid is absorbed.
8.
Remove from the heat and stand for 5 minutes before serving garnished with lemon zest.
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