Recipes · Colombian · Soups and Broths
Ajiaco
One serving has 422 kcal and 40 g protein, and at least a fifth of a woman's daily need of pyridoxine (142%), niacin (123%), phosphorus (69%), selenium (66%), pantothenic acid (66%) and vitamin C (42%). Ready in 60 minutes.
- Preparation: 20 min
- Cooking: 40 min
- Makes: 1 serving (769 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: dairy, poultry
Ingredients
- 150 g Chicken breast, boneless, skinless, raw
- 100 g Potatoes, raw
- 60 g Potatoes, russet, raw
- 20 g Onions, raw
- 3 g Garlic, raw
- 350 g Water
- 60 g Corn, sweet, raw
- 5 g Cilantro, fresh
- 0.8 g Salt
- 15 g Cream, heavy
- 5 g Capers
Method
- Put the chicken, both types of potato, onion, garlic, and water in a pot; bring to a boil, then simmer 20 minutes.
- Remove the chicken, shred it, and set aside; keep simmering the potatoes, mashing some against the side of the pot to thicken the soup.
- Add the corn piece and the cilantro (a stand-in for the traditional guascas herb) and simmer 10-12 minutes more.
- Return the shredded chicken to the pot and season with the salt; make sure the chicken is heated through to at least 74 °C (165 °F).
- Ladle into bowls and finish each with a swirl of cream and a scattering of capers.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 422 kcal | 20% |
| Carbohydrates | 43.3 g | |
| Water | 670 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 40.1 g | 84% |
| Tryptophan | 0.47 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.1 g | |
| Lysine | 3.5 g | |
| Methionine | 0.96 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 2 g | |
| Histidine | 1.4 g | |
| Fat | 10.4 g | |
| Monounsaturated | 2.7 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 1 g | |
| Saturated | 4.6 g | |
| Trans-Fats | 0.2 g | |
| Cholesterol | 126 mg | |
| Calcium | 64.5 mg | 6% |
| Copper | 0.34 mg | 38% |
| Iron | 2.5 mg | 14% |
| Magnesium | 111 mg | 36% |
| Manganese | 0.46 mg | 26% |
| Phosphorus | 485 mg | 69% |
| Potassium | 1,422 mg | 30% |
| Selenium | 36.3 µg | 66% |
| Sodium | 535 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 17.3 mg | 123% |
| Pantothenic acid (vitamin B5) | 3.3 mg | 66% |
| Pyridoxine (vitamin B6) | 1.9 mg | 142% |
| Folate (vitamin B9) | 70.8 µg | 18% |
| Cobalamin (vitamin B12) | 0.34 µg | 14% |
| Choline | 162 mg | 38% |
| Vitamin A | 97.8 µg | 14% |
| Vitamin C | 31.3 mg | 42% |
| Vitamin D (D2 + D3) | 10.9 IU | 2% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 20.6 µg | 23% |
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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