Recipes · Guatemalan · Soups and Broths
Kak'ik
One serving has 496 kcal and 56 g protein, and at least a fifth of a woman's daily need of niacin (140%), pyridoxine (130%), cobalamin (114%), selenium (97%), phosphorus (92%) and copper (89%). Ready in 100 minutes.
- Preparation: 25 min
- Cooking: 75 min
- Makes: 1 serving (663 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: celery, poultry, sesame
Ingredients
- 220 g Turkey, whole, raw
- 50 g Tomatoes, raw
- 30 g Tomatillos, raw
- 4 g Chilies, dried red
- 2 g Ancho chilies, dried
- 8 g Sesame seeds
- 10 g Pumpkin seeds
- 25 g Onions, raw
- 8 g Garlic, raw
- 4 g Cilantro, fresh
- 1 g Cumin
- 0.8 g Salt
- 220 g Chicken broth
- 80 g Water
Method
- Toast the sesame seeds and pumpkin seeds in a dry pan over medium heat for 2-3 minutes until fragrant, then grind to a paste.
- Toast the dried chilies briefly in the same pan, soak in hot water for 10 minutes, then blend with the tomato, tomatillo, onion and garlic until smooth.
- Brown the turkey pieces in the pot for 6-7 minutes, then add the chicken broth and enough water to cover.
- Simmer for 45-50 minutes until the turkey is cooked through with no pink near the bone and tender.
- Stir in the blended sauce and the ground seed paste and simmer for 15 more minutes until the broth thickens slightly and turns a deep reddish color.
- Season with the cumin and salt, and finish with fresh cilantro before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 496 kcal | 23% |
| Carbohydrates | 17.3 g | |
| Water | 562 mL | |
| Fiber | 5.1 g | 17% |
| Protein | 55.9 g | 116% |
| Tryptophan | 0.6 g | |
| Threonine | 1.9 g | |
| Isoleucine | 1.6 g | |
| Leucine | 3.7 g | |
| Lysine | 4.1 g | |
| Methionine | 1.3 g | |
| Cystine | 0.53 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.6 g | |
| Valine | 1.8 g | |
| Histidine | 1.4 g | |
| Fat | 22.9 g | |
| Monounsaturated | 7.4 g | |
| Polyunsaturated | 7.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.1 g | |
| Saturated | 4.8 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 163 mg | |
| Calcium | 161 mg | 16% |
| Copper | 0.8 mg | 89% |
| Iron | 5.8 mg | 32% |
| Magnesium | 172 mg | 55% |
| Manganese | 1.1 mg | 61% |
| Phosphorus | 646 mg | 92% |
| Potassium | 1,080 mg | 23% |
| Selenium | 53.1 µg | 97% |
| Sodium | 1,391 mg | |
| Zinc | 5.9 mg | 74% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.71 mg | 65% |
| Niacin (vitamin B3) | 19.6 mg | 140% |
| Pantothenic acid (vitamin B5) | 2.1 mg | 43% |
| Pyridoxine (vitamin B6) | 1.7 mg | 130% |
| Folate (vitamin B9) | 49.5 µg | 12% |
| Cobalamin (vitamin B12) | 2.7 µg | 114% |
| Choline | 151 mg | 36% |
| Vitamin A | 148 µg | 21% |
| Vitamin C | 17.4 mg | 23% |
| Vitamin D (D2 + D3) | 26.4 IU | 4% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 24.7 µg | 27% |
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
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.