Recipes · Romanian · Main Courses
Ostropel (Romanian Chicken in Garlic and Tomato Sauce)
One serving has 665 kcal and 40 g protein, and at least a fifth of a woman's daily need of selenium (87%), niacin (83%), pyridoxine (82%), vitamin K (64%), phosphorus (59%) and cobalamin (57%). Ready in 75 minutes.
- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (523 g)
- Difficulty: Easy
- Diets: Dairy-free, High protein
- Contains: gluten, poultry
Ingredients
- 220 g Chicken thighs or legs, skin-on, raw (weighed without bone)
- 1 g Salt
- 0.2 g Black pepper
- 10 g Sunflower oil
- 40 g Onions, raw
- 8 g Flour, all-purpose
- 25 g Tomato paste
- 200 g Water
- 0.3 g Savory (cimbru), dried
- 0.1 g Bay leaf
- 15 g Garlic, raw
- 3 g Parsley, fresh
Method
- Season the chicken pieces with a little of the salt and the pepper and brown them in the oil in a heavy pan over medium-high heat for 8-10 minutes, turning, until golden on all sides; lift them out.
- Lower the heat and fry the finely chopped onion in the same fat for 5 minutes, until soft.
- Sprinkle in the flour and stir for 1-2 minutes until it smells toasty, then stir in the tomato paste and, slowly, the water, stirring until smooth.
- Put the chicken back with the savory, the bay leaf and the rest of the salt, cover and simmer gently for 35-40 minutes, turning once, until the chicken is tender and the sauce has thickened.
- Stir in the crushed garlic and cook for 2 minutes more; ostropel should taste boldly of garlic.
- Scatter with chopped parsley and serve hot, with mămăligă and a pickle alongside.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 665 kcal | 31% |
| Carbohydrates | 20.7 g | |
| Water | 412 mL | |
| Fiber | 2.5 g | 9% |
| Protein | 39.8 g | 83% |
| Tryptophan | 0.4 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 3.3 g | |
| Methionine | 1 g | |
| Cystine | 0.44 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 46.9 g | |
| Monounsaturated | 17.3 g | |
| Polyunsaturated | 14.3 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 13.5 g | |
| Saturated | 11.1 g | |
| Trans-Fats | 0.19 g | |
| Cholesterol | 216 mg | |
| Calcium | 80.5 mg | 8% |
| Copper | 0.31 mg | 34% |
| Iron | 3.3 mg | 18% |
| Magnesium | 64.7 mg | 21% |
| Manganese | 0.52 mg | 29% |
| Phosphorus | 412 mg | 59% |
| Potassium | 852 mg | 18% |
| Selenium | 48 µg | 87% |
| Sodium | 595 mg | |
| Zinc | 3.4 mg | 42% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 11.6 mg | 83% |
| Pantothenic acid (vitamin B5) | 0.64 mg | 13% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 37.1 µg | 9% |
| Cobalamin (vitamin B12) | 1.4 µg | 57% |
| Choline | 117 mg | 27% |
| Vitamin A | 83.4 µg | 12% |
| Vitamin C | 17.3 mg | 23% |
| Vitamin D (D2 + D3) | 6.6 IU | 1% |
| Vitamin E | 5.7 mg | 38% |
| Vitamin K | 58 µg | 64% |
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
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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