Recipes · Moldovan · Main Courses
Ciulama de Pui
One serving has 454 kcal and 43 g protein, and at least a fifth of a woman's daily need of niacin (118%), pyridoxine (108%), selenium (87%), phosphorus (71%), pantothenic acid (61%) and vitamin K (57%). Ready in 40 minutes.
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- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (348 g)
- Difficulty: Easy
- Diets: High protein
- Contains: dairy, gluten, poultry
Ingredients
- 160 g Chicken breast, boneless, skinless, raw
- 15 g Butter, unsalted
- 15 g Flour, all-purpose
- 150 g Milk, whole
- 4 g Garlic, raw
- 3 g Parsley, fresh
- 1 g Salt
- 0.2 g Black pepper
- 0.1 g Nutmeg
Method
- Cut the chicken into bite-sized pieces and poach gently in lightly salted water for 12-15 minutes until cooked through; drain, reserving a splash of the liquid.
- Melt the butter in a pan and stir in the flour, cooking for 1-2 minutes to make a light roux.
- Gradually whisk in the milk, and the reserved poaching liquid, until smooth.
- Simmer for 5-6 minutes, stirring, until the sauce thickens to a light gravy.
- Stir in the garlic, nutmeg, salt and pepper, then add the cooked chicken and warm through.
- Scatter with parsley and serve with bread or polenta.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 454 kcal | 21% |
| Carbohydrates | 20.3 g | |
| Water | 260 mL | |
| Fiber | 0.66 g | 2% |
| Protein | 42.8 g | 89% |
| Tryptophan | 0.54 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2.1 g | |
| Leucine | 3.6 g | |
| Lysine | 3.9 g | |
| Methionine | 1.1 g | |
| Cystine | 0.44 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.6 g | |
| Valine | 2.3 g | |
| Histidine | 1.5 g | |
| Fat | 21.5 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 1.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1 g | |
| Saturated | 11.3 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 164 mg | |
| Calcium | 196 mg | 20% |
| Copper | 0.14 mg | 16% |
| Iron | 1.6 mg | 9% |
| Magnesium | 66.4 mg | 21% |
| Manganese | 0.23 mg | 13% |
| Phosphorus | 495 mg | 71% |
| Potassium | 788 mg | 17% |
| Selenium | 47.9 µg | 87% |
| Sodium | 528 mg | |
| Zinc | 1.9 mg | 23% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.62 mg | 56% |
| Niacin (vitamin B3) | 16.5 mg | 118% |
| Pantothenic acid (vitamin B5) | 3.1 mg | 61% |
| Pyridoxine (vitamin B6) | 1.4 mg | 108% |
| Folate (vitamin B9) | 54.6 µg | 14% |
| Cobalamin (vitamin B12) | 1 µg | 43% |
| Choline | 157 mg | 37% |
| Vitamin A | 199 µg | 28% |
| Vitamin C | 5.2 mg | 7% |
| Vitamin D (D2 + D3) | 78.1 IU | 13% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 51.1 µg | 57% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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