Recipes · Peruvian · Main Courses
Juane
One serving has 469 kcal and 36 g protein, and at least a fifth of a woman's daily need of selenium (97%), niacin (68%), pyridoxine (62%), phosphorus (59%), manganese (56%) and riboflavin (52%). Ready in 100 minutes.
- Preparation: 15 min
- Cooking: 85 min
- Makes: 1 serving (367 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein
- Contains: celery, egg, poultry
Ingredients
- 60 g Rice, white, long-grain
- 120 g Chicken thighs, boneless, skinless, raw
- 50 g Eggs, whole, raw
- 6 g Olives, green
- 20 g Onions, raw
- 4 g Garlic, raw
- 100 g Chicken broth
- 1 g Turmeric
- 5 g Cilantro, fresh
- 0.7 g Salt
Method
- Boil the egg for about 10 minutes, then cool, peel and halve.
- Cook the rice in the chicken broth with the turmeric for about 15 minutes until just tender; let cool slightly.
- Mix the rice with the diced raw chicken, chopped onion, garlic, olives, cilantro and salt.
- Spoon a portion of the mixture onto a large square of parchment paper, standing in for the traditional bijao leaf, tuck in half the boiled egg, and wrap tightly into a neat parcel, then tie securely. This is 1 portion (one juane); multiply to make more.
- Steam or boil the wrapped parcel for about 1 hour, until the chicken is fully cooked through (74°C/165°F).
- Let rest for 5 minutes before unwrapping and serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 469 kcal | 22% |
| Carbohydrates | 53 g | |
| Water | 264 mL | |
| Fiber | 1.8 g | 6% |
| Protein | 35.5 g | 74% |
| Tryptophan | 0.41 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.9 g | |
| Lysine | 2.9 g | |
| Methionine | 0.97 g | |
| Cystine | 0.5 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.9 g | |
| Histidine | 0.97 g | |
| Fat | 11.3 g | |
| Monounsaturated | 4.5 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0.04 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.9 g | |
| Saturated | 3.1 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 301 mg | |
| Calcium | 77.4 mg | 8% |
| Copper | 0.31 mg | 34% |
| Iron | 5.3 mg | 29% |
| Magnesium | 56.6 mg | 18% |
| Manganese | 1 mg | 56% |
| Phosphorus | 412 mg | 59% |
| Potassium | 541 mg | 12% |
| Selenium | 53.1 µg | 97% |
| Sodium | 928 mg | |
| Zinc | 3.4 mg | 43% |
| Thiamin (vitamin B1) | 0.51 mg | 46% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 9.6 mg | 68% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 0.81 mg | 62% |
| Folate (vitamin B9) | 174 µg | 44% |
| Cobalamin (vitamin B12) | 1.2 µg | 50% |
| Choline | 220 mg | 52% |
| Vitamin A | 106 µg | 15% |
| Vitamin C | 4.1 mg | 5% |
| Vitamin D (D2 + D3) | 42.2 IU | 7% |
| Vitamin E | 1.3 mg | 8% |
| Vitamin K | 19.6 µg | 22% |
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.
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.