Recipes · Grenadian · Stews
Oil Down
One serving has 963 kcal and 30 g protein, and at least a fifth of a woman's daily need of vitamin K (672%), manganese (131%), vitamin C (106%), copper (80%), niacin (73%) and phosphorus (66%). Ready in 70 minutes.
- Preparation: 20 min
- Cooking: 50 min
- Makes: 1 serving (563 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: gluten, pork, poultry
Ingredients
- 120 g Chicken thighs, skin-on, raw
- 15 g Salt pork
- 160 g Breadfruit, raw
- 150 g Coconut milk, canned
- 50 g Amaranth leaves, raw
- 1.5 g Turmeric
- 15 g Scallions, raw
- 8 g Garlic, raw
- 2 g Chili peppers, red, raw
- 1 g Thyme, fresh
- 25 g Flour, all-purpose
- 15 g Water
Method
- Cut the breadfruit into large wedges, and the chicken into pieces.
- Mix the flour with the water to a stiff dough and roll into a few small dumplings.
- Layer the breadfruit in the bottom of a wide, heavy pot, then the chicken, salt pork, dumplings and callaloo leaves on top.
- Scatter over the scallion, garlic, whole chili and thyme, then stir the turmeric into the coconut milk and pour it all over.
- Bring to a boil, then cover and simmer over low heat for 45-50 minutes without stirring, until the coconut milk has cooked down to a thick, oily sauce (the 'oil') and the breadfruit is tender.
- Check the chicken is cooked through with clear juices, then gently fold everything together once and serve hot straight from the pot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 963 kcal | 46% |
| Carbohydrates | 74.2 g | |
| Water | 388 mL | |
| Fiber | 9.6 g | 32% |
| Protein | 30.2 g | 63% |
| Tryptophan | 0.3 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.2 g | |
| Methionine | 0.69 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.97 g | |
| Valine | 1.4 g | |
| Histidine | 0.74 g | |
| Fat | 64.9 g | |
| Monounsaturated | 15.5 g | |
| Polyunsaturated | 6.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.7 g | |
| Saturated | 38.4 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 131 mg | |
| Calcium | 207 mg | 21% |
| Copper | 0.72 mg | 80% |
| Iron | 10.4 mg | 58% |
| Magnesium | 175 mg | 56% |
| Manganese | 2.4 mg | 131% |
| Phosphorus | 464 mg | 66% |
| Potassium | 1,818 mg | 39% |
| Selenium | 34.8 µg | 63% |
| Sodium | 538 mg | |
| Zinc | 3.6 mg | 45% |
| Thiamin (vitamin B1) | 0.57 mg | 52% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 10.2 mg | 73% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 0.86 mg | 66% |
| Folate (vitamin B9) | 146 µg | 37% |
| Cobalamin (vitamin B12) | 0.79 µg | 33% |
| Choline | 89.8 mg | 21% |
| Vitamin A | 111 µg | 16% |
| Vitamin C | 79.3 mg | 106% |
| Vitamin D (D2 + D3) | 5 IU | 1% |
| Vitamin E | 0.64 mg | 4% |
| Vitamin K | 605 µg | 672% |
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 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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