Recipes · Qatari · Stews
Saloona
One serving has 423 kcal and 36 g protein, and at least a fifth of a woman's daily need of pyridoxine (98%), niacin (81%), selenium (72%), thiamin (68%), vitamin A (66%) and phosphorus (59%). Ready in 60 minutes.
- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (599 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: poultry
Ingredients
- 10 g Vegetable oil
- 40 g Onions, raw
- 6 g Garlic, raw
- 5 g Ginger, fresh
- 160 g Chicken thighs, boneless, skinless, raw
- 1 g Turmeric
- 1 g Cumin
- 0.5 g Black pepper
- 10 g Tomato paste
- 80 g Tomatoes, canned, diced
- 80 g Potatoes, raw
- 50 g Carrots, raw
- 1 g Lemon zest
- 1.2 g Salt
- 150 g Water
- 3 g Cilantro, fresh
Method
- Heat the oil in a pot and sauté the onion, garlic and ginger for 3-4 minutes until soft and fragrant.
- Add the chicken and brown lightly on all sides for about 5 minutes.
- Stir in the turmeric, cumin, black pepper, tomato paste and diced tomatoes, and cook for 2 minutes.
- Add the potato, carrot, dried lime (lemon zest), salt and water. Bring to a boil, then cover and simmer for 35-40 minutes until the chicken and vegetables are tender and the juices run clear.
- Stir in the cilantro, taste and adjust the salt, and serve hot, traditionally spooned over plain rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 423 kcal | 20% |
| Carbohydrates | 31.8 g | |
| Water | 509 mL | |
| Fiber | 6.6 g | 22% |
| Protein | 35.9 g | 75% |
| Tryptophan | 0.4 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 3.2 g | |
| Methionine | 0.95 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.7 g | |
| Histidine | 1 g | |
| Fat | 17.4 g | |
| Monounsaturated | 4.9 g | |
| Polyunsaturated | 7.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.5 g | |
| Saturated | 3.4 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 150 mg | |
| Calcium | 110 mg | 11% |
| Copper | 0.38 mg | 42% |
| Iron | 4.4 mg | 24% |
| Magnesium | 90.1 mg | 29% |
| Manganese | 0.77 mg | 43% |
| Phosphorus | 414 mg | 59% |
| Potassium | 1,307 mg | 28% |
| Selenium | 39.4 µg | 72% |
| Sodium | 767 mg | |
| Zinc | 3.3 mg | 42% |
| Thiamin (vitamin B1) | 0.75 mg | 68% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 11.3 mg | 81% |
| Pantothenic acid (vitamin B5) | 0.61 mg | 12% |
| Pyridoxine (vitamin B6) | 1.3 mg | 98% |
| Folate (vitamin B9) | 46.2 µg | 12% |
| Cobalamin (vitamin B12) | 0.98 µg | 41% |
| Choline | 115 mg | 27% |
| Vitamin A | 463 µg | 66% |
| Vitamin C | 38.3 mg | 51% |
| Vitamin D (D2 + D3) | 1.6 IU | 0% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 45 µg | 50% |
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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