Recipes · Portuguese · Soups and Broths
Canja de Galinha
One serving has 292 kcal and 31 g protein, and at least a fifth of a woman's daily need of niacin (97%), pyridoxine (85%), selenium (60%), phosphorus (46%), pantothenic acid (45%) and vitamin A (38%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (518 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free, High protein
- Contains: celery, poultry
Ingredients
- 120 g Chicken breast, boneless, skinless, raw
- 30 g Rice, white, long-grain
- 30 g Carrots, raw
- 30 g Onions, raw
- 200 g Chicken broth
- 100 g Water
- 2 g Mint, fresh
- 5 g Lemon juice
- 0.5 g Salt
Method
- Cut the chicken breast into small pieces and put it in a pot with the chicken broth, water, diced onion and carrot.
- Bring to a boil, then reduce to a simmer and cook for 15 minutes, until the chicken is cooked through with no pink remaining (internal temperature at least 74 °C/165 °F).
- Lift out the chicken, shred it, and return it to the pot.
- Add the rice and simmer a further 15 minutes until the rice is tender.
- Season with the salt and a squeeze of lemon juice, and stir in the chopped mint just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 292 kcal | 14% |
| Carbohydrates | 31.1 g | |
| Water | 447 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 31.1 g | 65% |
| Tryptophan | 0.37 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.7 g | |
| Methionine | 0.76 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 3.9 g | |
| Monounsaturated | 0.93 g | |
| Polyunsaturated | 0.62 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.48 g | |
| Saturated | 0.78 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 91.6 mg | |
| Calcium | 46.6 mg | 5% |
| Copper | 0.18 mg | 20% |
| Iron | 2.3 mg | 13% |
| Magnesium | 52.3 mg | 17% |
| Manganese | 0.47 mg | 26% |
| Phosphorus | 319 mg | 46% |
| Potassium | 625 mg | 13% |
| Selenium | 32.9 µg | 60% |
| Sodium | 1,018 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 13.6 mg | 97% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 45% |
| Pyridoxine (vitamin B6) | 1.1 mg | 85% |
| Folate (vitamin B9) | 94.6 µg | 24% |
| Cobalamin (vitamin B12) | 0.29 µg | 12% |
| Choline | 107 mg | 25% |
| Vitamin A | 265 µg | 38% |
| Vitamin C | 6.2 mg | 8% |
| Vitamin D (D2 + D3) | 1.2 IU | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 4.1 µg | 5% |
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
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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