Chicken-and-Collards Pilau

Gluten Free
Dairy Free
Health score
17%
Chicken-and-Collards Pilau
65 min.
8
376kcal

Suggestions

Ingredients

  • cups rice uncooked
  • 0.5 teaspoon pepper black freshly ground
  • cup carrots chopped
  • cup celery chopped
  • 1.5 pounds skinned and boned chicken thighs cubed
  • cups firmly collard greens fresh packed chopped
  •  garlic cloves minced
  • 1.3 teaspoons kosher salt 
  • tablespoon olive oil 
  • 0.5 teaspoon pepper dried red crushed
  • ounces cajun sausage smoked diced
  • cup onion sweet chopped
  • cups vegetable broth organic

Equipment

  • paper towels
  • oven
  • slotted spoon
  • dutch oven

Directions

  1. Preheat oven to 35
  2. Cook sausage in a Dutch oven over medium-high heat, stirring often, 5 to 7 minutes or until browned.
  3. Remove sausage using a slotted spoon; reserve drippings in Dutch oven.
  4. Drain sausage on paper towels.
  5. Sprinkle chicken with salt and pepper.
  6. Add oil to hot drippings in Dutch oven, and cook chicken in hot drippings over medium-high heat, stirring occasionally, 8 to 10 minutes or until done.
  7. Add onion and next 3 ingredients. Cook, stirring often, 5 to 7 minutes or until onion is tender. Stir in broth, next 3 ingredients, and sausage.
  8. Bring mixture to a boil over medium-high heat.
  9. Remove from heat; cover.
  10. Bake pilau at 350 for 20 to 25 minutes or until liquid is absorbed, stirring halfway through.
  11. Serve pilau immediately.

Nutrition Facts

Calories376kcal
Protein25.22%
Fat27.83%
Carbs46.95%

Properties

Glycemic Index
30.88
Glycemic Load
23.41
Inflammation Score
-10
Nutrition Score
21.463478192039%

Flavonoids

Epigallocatechin 3-gallate
0.02mg
Apigenin
0.36mg
Luteolin
0.17mg
Kaempferol
1.87mg
Myricetin
0.25mg
Quercetin
3.46mg

Nutrients percent of daily need

Calories:376.17kcal
18.81%
Fat:11.41g
17.55%
Saturated Fat:3.18g
19.9%
Carbohydrates:43.31g
14.44%
Net Carbohydrates:41.07g
14.93%
Sugar:2.84g
3.15%
Cholesterol:95.89mg
31.96%
Sodium:1002.2mg
43.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.26g
46.52%
Vitamin K:88.45µg
84.24%
Vitamin A:3879.2IU
77.58%
Selenium:29.53µg
42.19%
Manganese:0.73mg
36.29%
Vitamin B3:6.56mg
32.78%
Vitamin B6:0.59mg
29.49%
Phosphorus:255.23mg
25.52%
Vitamin B5:1.73mg
17.33%
Zinc:2.38mg
15.87%
Vitamin B2:0.26mg
15.03%
Vitamin B12:0.87µg
14.42%
Vitamin B1:0.2mg
13.15%
Potassium:455.11mg
13%
Magnesium:44.24mg
11.06%
Folate:43.44µg
10.86%
Vitamin C:8.88mg
10.77%
Copper:0.2mg
9.93%
Fiber:2.24g
8.97%
Iron:1.53mg
8.51%
Calcium:80.75mg
8.07%
Vitamin E:1.06mg
7.04%
Vitamin D:0.23µg
1.56%