Recipes · Brazilian · Pies
Empadão (Brazilian Chicken Pot Pie)
One serving has 785 kcal and 34 g protein, and at least a fifth of a woman's daily need of niacin (95%), selenium (92%), pyridoxine (74%), manganese (68%), phosphorus (55%) and riboflavin (55%). Ready in 70 minutes.
- Preparation: 30 min
- Cooking: 40 min
- Makes: 1 serving (381 g)
- Difficulty: Medium
- Diets: High protein
- Contains: dairy, egg, gluten, poultry
Ingredients
- 110 g Pie crust, unbaked
- 100 g Chicken breast, boneless, skinless, raw
- 50 g Hearts of palm, canned
- 15 g Olives, green
- 20 g Cream cheese
- 40 g Onions, raw
- 30 g Tomatoes, raw
- 15 g Eggs, whole, raw
- 0.8 g Salt
Method
- Cook the chicken breast in a little simmering water for 10-12 minutes until cooked through (74°C/165°F), then cool and shred it.
- Finely chop the onion and tomato and cook them in a splash of water or oil for 4-5 minutes until softened.
- Chop the hearts of palm and olives and stir them into the pan with the shredded chicken, cream cheese (standing in for catupiry) and salt; cook for 2-3 minutes until well combined and creamy, then let cool slightly.
- Roll out two thirds of the pie crust and line a small pie or ramekin dish, letting it come up the sides.
- Spoon in the chicken filling, then roll out the remaining crust and cover the pie, sealing and crimping the edges.
- Brush the top with beaten egg, cut a small slit for steam to escape, and bake at 190°C (375°F) for 30-35 minutes until deep golden brown.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 785 kcal | 37% |
| Carbohydrates | 55.5 g | |
| Water | 238 mL | |
| Fiber | 6.5 g | 22% |
| Protein | 34 g | 71% |
| Tryptophan | 0.42 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.7 g | |
| Lysine | 2.6 g | |
| Methionine | 0.81 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.7 g | |
| Histidine | 1.1 g | |
| Fat | 47.5 g | |
| Monounsaturated | 19.6 g | |
| Polyunsaturated | 10.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 9.5 g | |
| Saturated | 13.9 g | |
| Trans-Fats | 0.25 g | |
| Cholesterol | 149 mg | |
| Calcium | 91.9 mg | 9% |
| Copper | 0.26 mg | 29% |
| Iron | 5.3 mg | 29% |
| Magnesium | 72.8 mg | 23% |
| Manganese | 1.2 mg | 68% |
| Phosphorus | 382 mg | 55% |
| Potassium | 670 mg | 14% |
| Selenium | 50.5 µg | 92% |
| Sodium | 1,419 mg | |
| Zinc | 2.1 mg | 26% |
| Thiamin (vitamin B1) | 0.53 mg | 48% |
| Riboflavin (vitamin B2) | 0.61 mg | 55% |
| Niacin (vitamin B3) | 13.3 mg | 95% |
| Pantothenic acid (vitamin B5) | 2.1 mg | 43% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 128 µg | 32% |
| Cobalamin (vitamin B12) | 0.39 µg | 16% |
| Choline | 144 mg | 34% |
| Vitamin A | 110 µg | 16% |
| Vitamin C | 11 mg | 15% |
| Vitamin D (D2 + D3) | 13.3 IU | 2% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 17.7 µg | 20% |
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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