Recipes · Chilean · Soups and Broths
Cazuela
One serving has 426 kcal and 37 g protein, and at least a fifth of a woman's daily need of pyridoxine (94%), niacin (86%), selenium (71%), phosphorus (67%), vitamin A (54%) and copper (51%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (817 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: poultry
Ingredients
- 150 g Chicken thighs, boneless, skinless, raw
- 20 g Onions, raw
- 3 g Garlic, raw
- 350 g Water
- 80 g Pumpkin, raw
- 100 g Potatoes, raw
- 20 g Rice, white, long-grain
- 60 g Corn, sweet, raw
- 30 g Green beans, raw
- 3 g Cilantro, fresh
- 0.8 g Salt
Method
- Put the chicken, onion, garlic, and water in a pot; bring to a boil, skim, and simmer 15 minutes.
- Add the pumpkin and potato and simmer 15 minutes.
- Add the rice, corn, and green beans and simmer a further 12-15 minutes until the chicken is cooked through (at least 74 °C/165 °F) and the rice and vegetables are tender.
- Season with the salt and scatter with cilantro before serving hot in deep bowls.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 426 kcal | 20% |
| Carbohydrates | 55 g | |
| Water | 714 mL | |
| Fiber | 5.3 g | 18% |
| Protein | 36.8 g | 77% |
| Tryptophan | 0.4 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 3.1 g | |
| Methionine | 0.97 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 7.4 g | |
| Monounsaturated | 2.6 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 2 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 141 mg | |
| Calcium | 79.9 mg | 8% |
| Copper | 0.46 mg | 51% |
| Iron | 4.3 mg | 24% |
| Magnesium | 109 mg | 35% |
| Manganese | 0.74 mg | 41% |
| Phosphorus | 469 mg | 67% |
| Potassium | 1,365 mg | 29% |
| Selenium | 39.1 µg | 71% |
| Sodium | 488 mg | |
| Zinc | 3.6 mg | 45% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.5 mg | 45% |
| Niacin (vitamin B3) | 12.1 mg | 86% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 1.2 mg | 94% |
| Folate (vitamin B9) | 121 µg | 30% |
| Cobalamin (vitamin B12) | 0.92 µg | 38% |
| Choline | 121 mg | 28% |
| Vitamin A | 377 µg | 54% |
| Vitamin C | 37.9 mg | 50% |
| Vitamin D (D2 + D3) | 1.5 IU | 0% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 29.8 µg | 33% |
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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