Recipes · Portuguese · Main Courses
Alheira (Bread and Poultry Sausage)
One serving has 630 kcal and 31 g protein, and at least a fifth of a woman's daily need of pyridoxine (85%), selenium (83%), phosphorus (58%), niacin (58%), choline (57%) and riboflavin (52%). Ready in 45 minutes.
- Preparation: 25 min
- Cooking: 20 min
- Makes: 1 serving (370 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: alcohol, egg, gluten, poultry, sulphite
Ingredients
- 90 g Chicken thighs, boneless, skinless, raw
- 30 g Bread, white
- 10 g Chicken fat
- 3 g Garlic, raw
- 1 g Paprika
- 15 g Wine, white
- 0.2 g Bay leaves
- 0.5 g Salt
- 0.2 g Black pepper
- 15 g Olive oil
- 55 g Eggs, whole, raw
- 150 g Potatoes, russet, raw
Method
- Alheira is a smoked sausage of poultry and bread, stuffed into casings; this home version shapes the same seasoned mixture by hand and pan-fries it, so it needs no casing or smoking.
- Poach the chicken thighs gently in water with the bay leaf for 12-15 minutes until just cooked, then drain (reserve a splash of the poaching liquid) and shred or chop the meat finely.
- Tear the bread into small pieces and soak in a little of the reserved poaching liquid until soft, then mash it in.
- Mix the shredded chicken, soaked bread, melted chicken fat, garlic, paprika, white wine, salt and pepper into a coarse paste, then shape into a short, fat sausage log and wrap tightly in foil; chill for at least 1 hour to firm up.
- Meanwhile, cut the potatoes into thin fries and fry in half the olive oil until golden and crisp; drain and keep warm.
- Unwrap the sausage and pan-fry it in the remaining olive oil for 8-10 minutes, turning, until browned all over and hot through, then fry the egg in the same pan.
- Serve the sliced sausage with the fried egg on top and the fries alongside, in the classic Portuguese way.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 630 kcal | 30% |
| Carbohydrates | 44.5 g | |
| Water | 254 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 31 g | 65% |
| Tryptophan | 0.29 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.1 g | |
| Lysine | 2.2 g | |
| Methionine | 0.72 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.95 g | |
| Valine | 1.4 g | |
| Histidine | 0.7 g | |
| Fat | 35.3 g | |
| Monounsaturated | 19 g | |
| Polyunsaturated | 6.3 g | |
| Docosahexaenoic Acid (DHA) | 0.04 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.1 g | |
| Saturated | 8.1 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 298 mg | |
| Calcium | 132 mg | 13% |
| Copper | 0.31 mg | 34% |
| Iron | 4.5 mg | 25% |
| Magnesium | 74.5 mg | 24% |
| Manganese | 0.58 mg | 32% |
| Phosphorus | 403 mg | 58% |
| Potassium | 1,004 mg | 21% |
| Selenium | 45.6 µg | 83% |
| Sodium | 510 mg | |
| Zinc | 2.9 mg | 37% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 8.2 mg | 58% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 1.1 mg | 85% |
| Folate (vitamin B9) | 51.6 µg | 13% |
| Cobalamin (vitamin B12) | 1 µg | 43% |
| Choline | 243 mg | 57% |
| Vitamin A | 120 µg | 17% |
| Vitamin C | 9.6 mg | 13% |
| Vitamin D (D2 + D3) | 65.1 IU | 11% |
| Vitamin E | 3.5 mg | 23% |
| Vitamin K | 15.8 µg | 18% |
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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