Recipes · Iranian · Stews
Fesenjān (Chicken in Walnut and Pomegranate Sauce)
One serving has 765 kcal and 41 g protein, and at least a fifth of a woman's daily need of manganese (142%), copper (133%), pyridoxine (97%), selenium (80%), phosphorus (75%) and niacin (70%). Ready in 60 minutes.
- Preparation: 10 min
- Cooking: 50 min
- Makes: 1 serving (449 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: nut, poultry
Ingredients
- 160 g Chicken thighs, boneless, skinless, raw
- 60 g Walnuts
- 25 g Molasses
- 40 g Onions, raw
- 150 g Water
- 5 g Sugar
- 0.3 g Cinnamon
- 1 g Salt
- 8 g Vegetable oil
Method
- Grind the walnuts finely, almost to a paste, until they start to release their oil.
- Heat the oil in a pot, cook the onion until soft, then add the ground walnuts and cook, stirring, for a few minutes until fragrant and lightly toasted.
- Stir in the water, molasses (a stand-in for the tangier pomegranate molasses), sugar and cinnamon, and bring to a gentle simmer.
- Add the chicken, cover, and simmer for 40-45 minutes, stirring occasionally, until the chicken is cooked through (74°C/165°F) and the sauce has thickened to a rich, dark, sweet-sour gravy.
- Season with the salt and serve hot, with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 765 kcal | 36% |
| Carbohydrates | 35.9 g | |
| Water | 315 mL | |
| Fiber | 4.9 g | 16% |
| Protein | 41 g | 86% |
| Tryptophan | 0.46 g | |
| Threonine | 1.9 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.4 g | |
| Lysine | 3.2 g | |
| Methionine | 1 g | |
| Cystine | 0.49 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.4 g | |
| Valine | 2 g | |
| Histidine | 1.2 g | |
| Fat | 53.8 g | |
| Monounsaturated | 9.6 g | |
| Polyunsaturated | 34.4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 28.1 g | |
| Saturated | 6.7 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 150 mg | |
| Calcium | 138 mg | 14% |
| Copper | 1.2 mg | 133% |
| Iron | 4.3 mg | 24% |
| Magnesium | 198 mg | 64% |
| Manganese | 2.6 mg | 142% |
| Phosphorus | 523 mg | 75% |
| Potassium | 1,078 mg | 23% |
| Selenium | 44.3 µg | 80% |
| Sodium | 558 mg | |
| Zinc | 4.5 mg | 57% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 9.8 mg | 70% |
| Pantothenic acid (vitamin B5) | 0.59 mg | 12% |
| Pyridoxine (vitamin B6) | 1.3 mg | 97% |
| Folate (vitamin B9) | 72.8 µg | 18% |
| Cobalamin (vitamin B12) | 0.98 µg | 41% |
| Choline | 115 mg | 27% |
| Vitamin A | 11.8 µg | 2% |
| Vitamin C | 3.8 mg | 5% |
| Vitamin D (D2 + D3) | 1.6 IU | 0% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 21.2 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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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