Recipes · Canadian · Casseroles
Rappie Pie
One serving has 439 kcal and 32 g protein, and at least a fifth of a woman's daily need of pyridoxine (105%), niacin (73%), vitamin C (68%), phosphorus (57%), selenium (57%) and copper (43%). Ready in 150 minutes.
- Preparation: 30 min
- Cooking: 120 min
- Makes: 1 serving (561 g)
- Difficulty: Hard
- Diets: Gluten-free, High protein
- Contains: celery, dairy, poultry
Ingredients
- 130 g Chicken thighs, boneless, skinless, raw
- 20 g Onions, raw
- 250 g Potatoes, raw
- 150 g Chicken broth
- 10 g Butter, unsalted
- 0.5 g Salt
- 0.2 g Black pepper
Method
- Season the chicken and brown lightly with the onion in a pot for 5 minutes, then add enough water to cover and simmer 15 minutes until just cooked through; reserve the meat and shred it.
- Peel and finely grate the potato, then press and squeeze it very thoroughly in a cloth to remove as much starchy liquid as possible; this step is essential to the texture.
- Stir the hot chicken broth into the pressed grated potato until evenly moistened, replacing the liquid you squeezed out; season with the salt and pepper.
- Spread half the potato mixture in a greased baking dish, scatter the shredded chicken over, and top with the remaining potato mixture; dot with the butter.
- Bake at 180 °C (350 °F) for 1.5-2 hours until the top is deeply golden brown and a bit crisp at the edges.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 439 kcal | 21% |
| Carbohydrates | 46.4 g | |
| Water | 463 mL | |
| Fiber | 5.6 g | 19% |
| Protein | 32 g | 67% |
| Tryptophan | 0.35 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2.7 g | |
| Methionine | 0.81 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.5 g | |
| Histidine | 0.86 g | |
| Fat | 14 g | |
| Monounsaturated | 4.3 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 6.6 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 147 mg | |
| Calcium | 53.1 mg | 5% |
| Copper | 0.39 mg | 43% |
| Iron | 3.3 mg | 18% |
| Magnesium | 91.5 mg | 30% |
| Manganese | 0.47 mg | 26% |
| Phosphorus | 398 mg | 57% |
| Potassium | 1,438 mg | 31% |
| Selenium | 31.6 µg | 57% |
| Sodium | 891 mg | |
| Zinc | 3 mg | 37% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 10.2 mg | 73% |
| Pantothenic acid (vitamin B5) | 0.78 mg | 16% |
| Pyridoxine (vitamin B6) | 1.4 mg | 105% |
| Folate (vitamin B9) | 46.8 µg | 12% |
| Cobalamin (vitamin B12) | 0.84 µg | 35% |
| Choline | 105 mg | 25% |
| Vitamin A | 77.5 µg | 11% |
| Vitamin C | 50.7 mg | 68% |
| Vitamin D (D2 + D3) | 1.3 IU | 0% |
| Vitamin E | 0.56 mg | 4% |
| Vitamin K | 9.9 µg | 11% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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