Recipes · Filipino · Stews
Afritada
One serving has 452 kcal and 38 g protein, and at least a fifth of a woman's daily need of pyridoxine (108%), vitamin C (91%), niacin (87%), selenium (75%), vitamin A (71%) and phosphorus (62%). Ready in 45 minutes.
_2.jpg){kind=link}
- Preparation: 10 min
- Cooking: 35 min
- Makes: 1 serving (585 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: fish, poultry
Ingredients
- 170 g Chicken thighs, boneless, skinless, raw
- 90 g Tomato sauce, canned
- 80 g Potatoes, raw
- 50 g Carrots, raw
- 30 g Bell pepper, red, raw
- 40 g Onions, raw
- 6 g Garlic, raw
- 6 g Fish sauce
- 12 g Vegetable oil
- 100 g Water
- 0.5 g Black pepper
Method
- Heat the oil in a pot and brown the chicken pieces on all sides, about 5 minutes; remove and set aside.
- In the same pot, sauté the onion and garlic until soft and fragrant.
- Stir in the tomato sauce and water, bring to a simmer, then return the chicken to the pot.
- Add the potatoes and carrots, cover, and simmer for 20-25 minutes until the chicken and vegetables are tender.
- Add the bell pepper and fish sauce, season with the black pepper, and simmer uncovered for a final 5 minutes.
- Check the chicken is cooked through (juices run clear, 74°C/165°F) before serving hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 452 kcal | 21% |
| Carbohydrates | 31.6 g | |
| Water | 490 mL | |
| Fiber | 6 g | 20% |
| Protein | 38.1 g | 79% |
| Tryptophan | 0.42 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3.1 g | |
| Lysine | 3.4 g | |
| Methionine | 1 g | |
| Cystine | 0.48 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.4 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 19.6 g | |
| Monounsaturated | 5.3 g | |
| Polyunsaturated | 8.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.5 g | |
| Saturated | 3.8 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 160 mg | |
| Calcium | 80.6 mg | 8% |
| Copper | 0.38 mg | 42% |
| Iron | 3.5 mg | 19% |
| Magnesium | 98.5 mg | 32% |
| Manganese | 0.58 mg | 32% |
| Phosphorus | 432 mg | 62% |
| Potassium | 1,348 mg | 29% |
| Selenium | 41.5 µg | 75% |
| Sodium | 1,106 mg | |
| Zinc | 3.5 mg | 44% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 12.2 mg | 87% |
| Pantothenic acid (vitamin B5) | 0.84 mg | 17% |
| Pyridoxine (vitamin B6) | 1.4 mg | 108% |
| Folate (vitamin B9) | 61.1 µg | 15% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 120 mg | 28% |
| Vitamin A | 497 µg | 71% |
| Vitamin C | 68.2 mg | 91% |
| Vitamin D (D2 + D3) | 1.7 IU | 0% |
| Vitamin E | 3.4 mg | 23% |
| Vitamin K | 40.3 µg | 45% |
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.
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.