Recipes · Canadian · Stews
Fricot
One serving has 370 kcal and 31 g protein, and at least a fifth of a woman's daily need of pyridoxine (73%), selenium (69%), niacin (68%), phosphorus (64%), riboflavin (39%) and cobalamin (37%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (558 g)
- Difficulty: Medium
- Diets: High protein
- Contains: dairy, gluten, poultry
Ingredients
- 130 g Chicken thighs, boneless, skinless, raw
- 100 g Potatoes, raw
- 30 g Onions, raw
- 0.5 g Savory, dried
- 250 g Water
- 0.8 g Salt
- 0.2 g Black pepper
- 20 g Flour, all-purpose
- 1 g Baking powder
- 20 g Milk, whole
- 5 g Butter, unsalted
Method
- Put the chicken, potato, onion, savory, water, salt, and pepper in a pot; bring to a boil, then simmer for 20-25 minutes until the chicken is cooked through (at least 74 °C/165 °F) and the potato is tender.
- Mix the flour, baking powder, milk, and butter into a soft dumpling dough.
- Drop small spoonfuls of the dough into the simmering stew.
- Cover and simmer a further 12-15 minutes without lifting the lid, until the dumplings are puffed and cooked through.
- Ladle into bowls, making sure each has some chicken, potato, and dumplings.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 370 kcal | 17% |
| Carbohydrates | 37.2 g | |
| Water | 476 mL | |
| Fiber | 3.4 g | 12% |
| Protein | 30.7 g | 64% |
| Tryptophan | 0.35 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.6 g | |
| Methionine | 0.82 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.5 g | |
| Histidine | 0.87 g | |
| Fat | 10.4 g | |
| Monounsaturated | 3.3 g | |
| Polyunsaturated | 1.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 4.4 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 135 mg | |
| Calcium | 148 mg | 15% |
| Copper | 0.27 mg | 30% |
| Iron | 3.2 mg | 18% |
| Magnesium | 67.5 mg | 22% |
| Manganese | 0.4 mg | 22% |
| Phosphorus | 446 mg | 64% |
| Potassium | 840 mg | 18% |
| Selenium | 37.9 µg | 69% |
| Sodium | 539 mg | |
| Zinc | 2.7 mg | 33% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 9.5 mg | 68% |
| Pantothenic acid (vitamin B5) | 0.5 mg | 10% |
| Pyridoxine (vitamin B6) | 0.95 mg | 73% |
| Folate (vitamin B9) | 63.7 µg | 16% |
| Cobalamin (vitamin B12) | 0.89 µg | 37% |
| Choline | 87.4 mg | 21% |
| Vitamin A | 53.8 µg | 8% |
| Vitamin C | 22.2 mg | 30% |
| Vitamin D (D2 + D3) | 11.5 IU | 2% |
| Vitamin E | 0.43 mg | 3% |
| Vitamin K | 6.7 µg | 7% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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