Recipes · Surinamese · Casseroles
Pom
One serving has 468 kcal and 36 g protein, and at least a fifth of a woman's daily need of pyridoxine (88%), selenium (79%), niacin (69%), phosphorus (66%), cobalamin (49%) and riboflavin (47%). Ready in 63 minutes.
- Preparation: 15 min
- Cooking: 48 min
- Makes: 1 serving (497 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: celery, dairy, egg, poultry
Ingredients
- 150 g Chicken thighs, boneless, skinless, raw
- 120 g Taro, raw
- 40 g Orange juice
- 40 g Tomatoes, raw
- 30 g Onions, raw
- 25 g Eggs, whole, raw
- 10 g Butter, unsalted
- 0.5 g Nutmeg
- 80 g Chicken broth
- 1 g Salt
Method
- Preheat the oven to 190°C (375°F) and grease a baking dish.
- Grate the taro finely and mix with the orange juice, chopped tomato and onion, the beaten egg, nutmeg and salt.
- Toss the chicken thighs with a little of the mixture, then layer half the grated taro mixture in the baking dish, top with the chicken, and cover with the remaining taro mixture.
- Dot the top with the butter and pour the broth around the edges.
- Bake for 45-50 minutes, until the top is golden and the chicken is cooked through (74°C/165°F).
- Let rest for 5 minutes before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 468 kcal | 22% |
| Carbohydrates | 41 g | |
| Water | 398 mL | |
| Fiber | 6.1 g | 21% |
| Protein | 36 g | 75% |
| Tryptophan | 0.41 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 3.1 g | |
| Methionine | 0.97 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 17.4 g | |
| Monounsaturated | 5.6 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 7.7 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 257 mg | |
| Calcium | 98.2 mg | 10% |
| Copper | 0.39 mg | 43% |
| Iron | 2.6 mg | 15% |
| Magnesium | 90.8 mg | 29% |
| Manganese | 0.6 mg | 33% |
| Phosphorus | 460 mg | 66% |
| Potassium | 1,344 mg | 29% |
| Selenium | 43.5 µg | 79% |
| Sodium | 880 mg | |
| Zinc | 3.2 mg | 40% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 9.7 mg | 69% |
| Pantothenic acid (vitamin B5) | 0.91 mg | 18% |
| Pyridoxine (vitamin B6) | 1.1 mg | 88% |
| Folate (vitamin B9) | 68.5 µg | 17% |
| Cobalamin (vitamin B12) | 1.2 µg | 49% |
| Choline | 184 mg | 43% |
| Vitamin A | 145 µg | 21% |
| Vitamin C | 33.1 mg | 44% |
| Vitamin D (D2 + D3) | 22 IU | 4% |
| Vitamin E | 3.9 mg | 26% |
| Vitamin K | 9.6 µg | 11% |
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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