Recipes · Korean · Soups and Broths
Baeksuk (Whole Chicken and Garlic Soup)
One serving has 655 kcal and 47 g protein, and at least a fifth of a woman's daily need of manganese (177%), niacin (107%), pyridoxine (79%), selenium (66%), phosphorus (59%) and zinc (45%). Ready in 105 minutes.
- Preparation: 15 min
- Cooking: 90 min
- Makes: 1 serving (1,023 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: poultry
Ingredients
- 250 g Cornish hen, raw
- 25 g Rice, glutinous
- 20 g Garlic, raw
- 8 g Ginger, fresh
- 8 g Jujubes, dried
- 700 g Water
- 10 g Scallions, raw
- 1.5 g Salt
- 0.3 g Black pepper
Method
- Rinse a small whole chicken (poussin-sized) inside and out, and soak the rinsed glutinous rice in water for 20 minutes.
- Stuff the cavity loosely with the drained rice, half the garlic cloves and the jujube, then close with a skewer or toothpick.
- Put the chicken in a pot with the water, remaining garlic and the ginger; bring to a boil, skim off any foam.
- Cover and simmer gently for about 1 hour 20 minutes, until the chicken and stuffing are fully cooked and tender.
- Season the broth with the salt, ladle into a bowl with the chicken, and scatter over the sliced scallion and black pepper.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 655 kcal | 31% |
| Carbohydrates | 35.2 g | |
| Water | 901 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 46.6 g | 97% |
| Tryptophan | 0.51 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2.3 g | |
| Leucine | 3.3 g | |
| Lysine | 3.6 g | |
| Methionine | 1.2 g | |
| Cystine | 0.62 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.3 g | |
| Histidine | 1.3 g | |
| Fat | 35.4 g | |
| Monounsaturated | 15.5 g | |
| Polyunsaturated | 7 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0.03 g | |
| Omega-6 | 6.3 g | |
| Saturated | 9.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 253 mg | |
| Calcium | 103 mg | 10% |
| Copper | 0.34 mg | 38% |
| Iron | 3.3 mg | 19% |
| Magnesium | 68.7 mg | 22% |
| Manganese | 3.2 mg | 177% |
| Phosphorus | 411 mg | 59% |
| Potassium | 772 mg | 16% |
| Selenium | 36.3 µg | 66% |
| Sodium | 770 mg | |
| Zinc | 3.6 mg | 45% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 15 mg | 107% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 1 mg | 79% |
| Folate (vitamin B9) | 17.2 µg | 4% |
| Cobalamin (vitamin B12) | 0.83 µg | 35% |
| Choline | 7.5 mg | 2% |
| Vitamin A | 85.1 µg | 12% |
| Vitamin C | 27.2 mg | 36% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.79 mg | 5% |
| 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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.