Chicken with celery and beans
Sauté chopped onions and celery in canola oil, a couple of garlic cloves, and season with black pepper, rosemary, and basil. Add green beans, chopped green bell pepper, and pear to simmer over low heat. Add a little white wine vinegar and water as needed. Add the chicken pieces, lightly browned in canola oil, to the pot. Check the salt. Serve with potatoes and fresh vegetables.
SiriSiri: "By the way, it was tasty. Celery gives a wonderful nuance to various kinds of soups. Not used this time, but lemon adds extra kick and a vitamin C boost to the dish."
More legumes:
- More plant protein
- More dietary fiber
- More water-soluble vitamins and many minerals
Proteins consist of a total of 20 different amino acids, ten of which the human body cannot produce on its own and must be obtained from food. Amino acids serve as building blocks in tissue and enzyme proteins as well as in many hormones and neural transmitters. Protein contains 17 kJ (4 kcal) of energy per gram.
Excess protein is not stored, but is converted into fat in the body.
Chicken 100 g:
Nutrient Target
Energy kcal 147.4 kcal 7%
Energy kJ 617.1 kJ
Fat 6.8 g 10%
Saturated 2.0 g 9%
Monounsaturated 2.9 g 9%
Polyunsaturated 1.5 g 9%
Carbohydrate 0.0 g 0%
Sugar 0.0 g 0%
Protein 21.5 g 22%
Salt 0.2 g 4%
Fiber 0.0 g 0%
Vitamin Target
Vitamin A (RAE) 55.0 µg 8%
Thiamine (B1) 0.1 mg 6%
Riboflavin (B2) 0.1 mg 11%
Vitamin B6 0.6 mg 47%
Vitamin B12 1.0 µg 50 %
Vitamin C 0.0 mg 0%
Vitamin D 0.5 µg 5%
Vitamin E 0.7 mg 9%
Folate (Vitamin B9) 15.6 µg 5%
Niacin (Vitamin B3) 7.5 mg 54%
Mineral or Trace Element Target
Phosphorus (P) 190.0 mg 32%
Iodine (I) 5.0 µg 3%
Potassium (K) 270.0 mg 9%
Calcium (Ca) 8.0 mg 1%
Copper (Cu) 0.1 mg 7%
Magnesium (Mg) 22.0 mg 8%
Sodium (Na) 80.0 mg
Iron (Fe) 0.6 mg 4%
Selenium (Se) 12.0 µg 24%
Zinc (Zn) 1.1 mg 16%
