Recipes · Peruvian · Main Courses
Ají de Gallina
One serving has 527 kcal and 47 g protein, and at least a fifth of a woman's daily need of niacin (122%), pyridoxine (122%), selenium (89%), phosphorus (80%), pantothenic acid (61%) and riboflavin (50%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (346 g)
- Difficulty: Medium
- Diets: High protein
- Contains: dairy, gluten, nut, poultry
Ingredients
- 160 g Chicken breast, boneless, skinless, raw
- 25 g Bread, white
- 80 g Milk, whole
- 15 g Chili peppers, red, raw
- 30 g Onions, raw
- 5 g Garlic, raw
- 10 g Walnuts
- 10 g Parmesan cheese
- 10 g Vegetable oil
- 1 g Salt
Method
- Poach the chicken breast in water until cooked through (74°C/165°F), about 15 minutes; drain and shred finely.
- Tear the bread into pieces and soak in the milk for 5 minutes, then blend until smooth.
- Heat the oil in a pan and fry the onion, garlic and chile for 5-6 minutes until softened.
- Blend the fried onion mixture with the walnuts and the soaked bread and milk until smooth, then return to the pan.
- Stir in the shredded chicken and simmer for 10 minutes, stirring often, until thick and creamy; season with the salt.
- Stir in the grated parmesan just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 527 kcal | 25% |
| Carbohydrates | 23.6 g | |
| Water | 244 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 46.9 g | 98% |
| Tryptophan | 0.56 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2.2 g | |
| Leucine | 3.7 g | |
| Lysine | 4.1 g | |
| Methionine | 1.1 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.7 g | |
| Valine | 2.4 g | |
| Histidine | 1.6 g | |
| Fat | 26.8 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 11.9 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 9.5 g | |
| Saturated | 6.2 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 132 mg | |
| Calcium | 298 mg | 30% |
| Copper | 0.32 mg | 36% |
| Iron | 2.1 mg | 12% |
| Magnesium | 87.4 mg | 28% |
| Manganese | 0.67 mg | 37% |
| Phosphorus | 563 mg | 80% |
| Potassium | 835 mg | 18% |
| Selenium | 48.9 µg | 89% |
| Sodium | 734 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.55 mg | 50% |
| Niacin (vitamin B3) | 17 mg | 122% |
| Pantothenic acid (vitamin B5) | 3 mg | 61% |
| Pyridoxine (vitamin B6) | 1.6 mg | 122% |
| Folate (vitamin B9) | 38.2 µg | 10% |
| Cobalamin (vitamin B12) | 0.82 µg | 34% |
| Choline | 153 mg | 36% |
| Vitamin A | 79.2 µg | 11% |
| Vitamin C | 25.5 mg | 34% |
| Vitamin D (D2 + D3) | 44.3 IU | 7% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 21.4 µg | 24% |
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.
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