Recipes · Tunisian · Casseroles
Tunisian Tagine (Baked Egg and Chicken Casserole)
One serving has 434 kcal and 41 g protein, and at least a fifth of a woman's daily need of selenium (101%), vitamin K (99%), choline (88%), phosphorus (76%), pyridoxine (75%) and niacin (64%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (269 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein, Low carb
- Contains: dairy, egg, poultry
Ingredients
- 90 g Chicken breast, boneless, skinless, raw
- 100 g Eggs, whole, raw
- 15 g Parmesan cheese
- 30 g Chickpeas, canned
- 5 g Parsley, fresh
- 20 g Onions, raw
- 8 g Olive oil
- 0.3 g Black pepper
- 0.8 g Salt
- 0.2 g Nutmeg
Method
- Heat the olive oil and cook the diced onion for 3-4 minutes until soft, then add the diced chicken and cook through, about 6-8 minutes, until no longer pink.
- Let cool slightly, then mix with the chickpeas and chopped parsley in a bowl.
- Beat the eggs with the grated cheese, salt, pepper and nutmeg.
- Stir the egg mixture into the chicken mixture and pour into a small greased baking dish.
- Bake at 160 °C (320 °F) for 25-30 minutes until just set and lightly golden on top, like a firm frittata.
- Cool for 5 minutes, then cut into a square and serve warm or at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 434 kcal | 20% |
| Carbohydrates | 10.4 g | |
| Water | 189 mL | |
| Fiber | 2.5 g | 9% |
| Protein | 40.7 g | 85% |
| Tryptophan | 0.52 g | |
| Threonine | 1.8 g | |
| Isoleucine | 2 g | |
| Leucine | 3.5 g | |
| Lysine | 3.5 g | |
| Methionine | 1.1 g | |
| Cystine | 0.55 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.6 g | |
| Valine | 2.4 g | |
| Histidine | 1.3 g | |
| Fat | 24.6 g | |
| Monounsaturated | 11.4 g | |
| Polyunsaturated | 3.5 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3 g | |
| Saturated | 7.1 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 448 mg | |
| Calcium | 265 mg | 27% |
| Copper | 0.21 mg | 23% |
| Iron | 3 mg | 16% |
| Magnesium | 57 mg | 18% |
| Manganese | 0.37 mg | 21% |
| Phosphorus | 529 mg | 76% |
| Potassium | 552 mg | 12% |
| Selenium | 55.6 µg | 101% |
| Sodium | 746 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.68 mg | 62% |
| Niacin (vitamin B3) | 8.9 mg | 64% |
| Pantothenic acid (vitamin B5) | 3 mg | 60% |
| Pyridoxine (vitamin B6) | 0.98 mg | 75% |
| Folate (vitamin B9) | 82.2 µg | 21% |
| Cobalamin (vitamin B12) | 1.3 µg | 53% |
| Choline | 372 mg | 88% |
| Vitamin A | 221 µg | 32% |
| Vitamin C | 8.2 mg | 11% |
| Vitamin D (D2 + D3) | 85.8 IU | 14% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 89 µg | 99% |
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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