Recipes · Guatemalan · Stews
Pepián
One serving has 622 kcal and 39 g protein, and at least a fifth of a woman's daily need of copper (101%), pyridoxine (89%), phosphorus (83%), niacin (83%), manganese (74%) and selenium (71%). Ready in 75 minutes.
- Preparation: 25 min
- Cooking: 50 min
- Makes: 1 serving (628 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein
- Contains: celery, poultry, sesame
Ingredients
- 170 g Chicken thighs, skin-on, raw
- 50 g Tomatoes, raw
- 25 g Tomatillos, raw
- 10 g Sesame seeds
- 12 g Pumpkin seeds
- 3 g Chilies, dried red
- 1 g Pasilla chilies, dried
- 60 g Potatoes, raw
- 30 g Green beans, raw
- 40 g Chayote, raw
- 20 g Onions, raw
- 6 g Garlic, raw
- 200 g Chicken broth
- 0.6 g Salt
Method
- Toast the sesame and pumpkin seeds in a dry pan for 2-3 minutes until golden, then grind to a paste; toast the dried chilies briefly too.
- Brown the chicken pieces in a pot for 7-8 minutes, then add the chicken broth and simmer for 20 minutes until nearly cooked through.
- Soak the toasted chilies in hot water for 10 minutes, then blend with the tomato, tomatillo, onion and garlic until smooth.
- Stir the blended sauce and the ground seed paste into the pot with the chicken.
- Add the potato, green beans and chayote and simmer for 20-25 minutes until the vegetables and chicken are fully cooked and the sauce has thickened.
- Season with the salt and serve hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 622 kcal | 29% |
| Carbohydrates | 29.2 g | |
| Water | 514 mL | |
| Fiber | 7.3 g | 25% |
| Protein | 38.6 g | 80% |
| Tryptophan | 0.43 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.8 g | |
| Lysine | 2.8 g | |
| Methionine | 0.91 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 40.4 g | |
| Monounsaturated | 15.7 g | |
| Polyunsaturated | 10.9 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 10.2 g | |
| Saturated | 9.6 g | |
| Trans-Fats | 0.15 g | |
| Cholesterol | 171 mg | |
| Calcium | 173 mg | 17% |
| Copper | 0.91 mg | 101% |
| Iron | 5.5 mg | 30% |
| Magnesium | 183 mg | 59% |
| Manganese | 1.3 mg | 74% |
| Phosphorus | 583 mg | 83% |
| Potassium | 1,212 mg | 26% |
| Selenium | 39.2 µg | 71% |
| Sodium | 1,129 mg | |
| Zinc | 4.9 mg | 61% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 11.6 mg | 83% |
| Pantothenic acid (vitamin B5) | 0.95 mg | 19% |
| Pyridoxine (vitamin B6) | 1.2 mg | 89% |
| Folate (vitamin B9) | 94.3 µg | 24% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 116 mg | 27% |
| Vitamin A | 130 µg | 19% |
| Vitamin C | 32.9 mg | 44% |
| Vitamin D (D2 + D3) | 5.1 IU | 1% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 30.1 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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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