Recipes · Senegalese · Main Courses
Yassa (Chicken with Onions and Lime)
One serving has 613 kcal and 35 g protein, and at least a fifth of a woman's daily need of selenium (76%), pyridoxine (71%), niacin (68%), phosphorus (53%), cobalamin (52%) and zinc (36%). Ready in 100 minutes.
- Preparation: 60 min
- Cooking: 40 min
- Makes: 1 serving (428 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: mustard, poultry
Ingredients
- 200 g Chicken thighs, skin-on, raw
- 120 g Onions, raw
- 20 g Lime juice
- 8 g Mustard
- 4 g Garlic, raw
- 3 g Chili peppers, red, raw
- 12 g Vegetable oil
- 1 g Salt
- 60 g Water
Method
- Mix the chicken with the lime juice, mustard, garlic, chili and half the onion, and marinate for at least 1 hour (longer if possible).
- Remove the chicken from the marinade (reserving the marinade) and brown it in the oil in a pot for 6-8 minutes, then set aside.
- Add the remaining onion to the pot and cook over medium heat for 12-15 minutes, stirring often, until deeply softened and lightly caramelized.
- Return the chicken to the pot with the reserved marinade, salt and water.
- Cover and simmer for 20-25 minutes, turning occasionally, until the chicken is very tender and cooked through (juices run clear, 74 °C/165 °F).
- Serve hot with rice, piled with the soft onions.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 613 kcal | 29% |
| Carbohydrates | 15.4 g | |
| Water | 330 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 35 g | 73% |
| Tryptophan | 0.36 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.7 g | |
| Lysine | 3 g | |
| Methionine | 0.89 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 0.96 g | |
| Fat | 45.6 g | |
| Monounsaturated | 16.8 g | |
| Polyunsaturated | 13.9 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 12.3 g | |
| Saturated | 10.9 g | |
| Trans-Fats | 0.25 g | |
| Cholesterol | 196 mg | |
| Calcium | 59.1 mg | 6% |
| Copper | 0.19 mg | 21% |
| Iron | 1.9 mg | 10% |
| Magnesium | 55.7 mg | 18% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 368 mg | 53% |
| Potassium | 645 mg | 14% |
| Selenium | 41.7 µg | 76% |
| Sodium | 646 mg | |
| Zinc | 2.9 mg | 36% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 9.5 mg | 68% |
| Pantothenic acid (vitamin B5) | 0.6 mg | 12% |
| Pyridoxine (vitamin B6) | 0.92 mg | 71% |
| Folate (vitamin B9) | 32.2 µg | 8% |
| Cobalamin (vitamin B12) | 1.2 µg | 52% |
| Choline | 103 mg | 24% |
| Vitamin A | 48.2 µg | 7% |
| Vitamin C | 20.5 mg | 27% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 27.5 µg | 31% |
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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