Recipes · Japanese · Stews
Chikuzenni (Simmered Chicken and Vegetables)
One serving has 475 kcal and 25 g protein, and at least a fifth of a woman's daily need of pyridoxine (60%), copper (56%), niacin (54%), vitamin A (52%), selenium (50%) and phosphorus (44%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (306 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: alcohol, gluten, poultry, soy, sulphite
Ingredients
- 130 g Chicken thighs, skin-on, raw
- 40 g Carrots, raw
- 35 g Burdock root, raw
- 35 g Lotus root, raw
- 5 g Mushrooms, shiitake, dried
- 25 g Bamboo shoots, canned
- 9 g Soy sauce
- 5 g Sugar
- 8 g Sake
- 8 g Wine, fortified, sweet
- 6 g Vegetable oil
Method
- Soak the dried shiitake in warm water for 20 minutes until soft, then slice, reserving the soaking liquid.
- Cut the chicken, carrot, burdock and lotus root into bite-sized chunks.
- Heat the oil in a pot and stir-fry the chicken until lightly browned, then add the carrot, burdock, lotus root, shiitake and bamboo shoots and stir for 2 minutes.
- Add 100 g of the mushroom soaking liquid (topped up with water if needed), the soy sauce, sugar, sake and mirin (sweet fortified wine stand-in).
- Cover and simmer for 20-25 minutes, stirring occasionally, until the vegetables are tender and the chicken is cooked through (74 °C/165 °F).
- Uncover and simmer for a final few minutes to reduce the sauce to a light glaze, then serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 475 kcal | 22% |
| Carbohydrates | 27.8 g | |
| Water | 220 mL | |
| Fiber | 5 g | 17% |
| Protein | 25 g | 52% |
| Tryptophan | 0.25 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 2 g | |
| Methionine | 0.61 g | |
| Cystine | 0.3 g | |
| Phenylalanine | 0.95 g | |
| Tyrosine | 0.82 g | |
| Valine | 1.1 g | |
| Histidine | 0.68 g | |
| Fat | 28 g | |
| Monounsaturated | 10.4 g | |
| Polyunsaturated | 8.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 7.2 g | |
| Saturated | 6.9 g | |
| Trans-Fats | 0.15 g | |
| Cholesterol | 127 mg | |
| Calcium | 59 mg | 6% |
| Copper | 0.5 mg | 56% |
| Iron | 2 mg | 11% |
| Magnesium | 65 mg | 21% |
| Manganese | 0.45 mg | 25% |
| Phosphorus | 308 mg | 44% |
| Potassium | 841 mg | 18% |
| Selenium | 27.8 µg | 50% |
| Sodium | 646 mg | |
| Zinc | 2.7 mg | 33% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 7.6 mg | 54% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 35% |
| Pyridoxine (vitamin B6) | 0.78 mg | 60% |
| Folate (vitamin B9) | 34.3 µg | 9% |
| Cobalamin (vitamin B12) | 0.81 µg | 34% |
| Choline | 79.2 mg | 19% |
| Vitamin A | 364 µg | 52% |
| Vitamin C | 19.3 mg | 26% |
| Vitamin D (D2 + D3) | 11.6 IU | 2% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 19.6 µg | 22% |
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
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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