Chicken fricassée with new potatoes & asparagus

Gluten Free
Dairy Free
Health score
9%
Chicken fricassée with new potatoes & asparagus
40 min.
6
221kcal

Suggestions

Ingredients

  • tbsp groundnut oil 
  •  back bacon rashers smoked lean chopped
  • fillet chicken breast skinless
  • 700 baby potatoes sliced
  • 250 asparagus spear whole trimmed diagonally sliced (keep tips )
  • 225 ml cider fruity dry (or)
  • tbsp cornflour with a little water
  • 250 ml carton soya dream 
  • tbsp flatleaf parsley chopped

Equipment

  • frying pan
  • microwave
  • slotted spoon

Directions

  1. Heat the oil in a large frying pan, then fry the bacon for 5 mins on a medium heat until golden.
  2. Remove with a slotted spoon and set aside.
  3. Add the chicken to the pan, then lightly fry for 4-5 mins to brown on both sides (you may need to brown the chicken in two batches if your pan is not large enough).
  4. Meanwhile, cook the potatoes in a pan of salted boiling water for 10 mins or until tender. Cook the asparagus in a steamer over the potatoes for 6-8 mins or microwave in a covered dish with 2 tbsp water for 4-5 mins.
  5. Pour the cider over the chicken, bring to the boil then reduce heat.
  6. Put the bacon back in the pan and simmer for 10-15 mins until the chicken is cooked through. Stir in the cornflour paste until lightly thickened, then add the Soya Dream and season. Stir in the drained vegetables and sprinkle with chopped parsley before serving.

Nutrition Facts

Calories221kcal
Protein14.83%
Fat37.28%
Carbs47.89%

Properties

Glycemic Index
24.63
Glycemic Load
15.17
Inflammation Score
-6
Nutrition Score
13.719565398019%

Flavonoids

Apigenin
2.73mg
Luteolin
0.01mg
Isorhamnetin
2.38mg
Kaempferol
1.53mg
Myricetin
0.19mg
Quercetin
6.65mg

Nutrients percent of daily need

Calories:221.47kcal
11.07%
Fat:8.88g
13.67%
Saturated Fat:2.46g
15.36%
Carbohydrates:25.67g
8.56%
Net Carbohydrates:21.5g
7.82%
Sugar:2.85g
3.17%
Cholesterol:10.32mg
3.44%
Sodium:170.14mg
7.4%
Alcohol:1.87g
100%
Alcohol %:1.03%
100%
Protein:7.95g
15.9%
Vitamin K:40.34µg
38.42%
Vitamin C:27.01mg
32.74%
Vitamin B6:0.55mg
27.27%
Vitamin B1:0.37mg
24.86%
Vitamin B12:1.28µg
21.25%
Vitamin B3:4.03mg
20.12%
Potassium:642.45mg
18.36%
Fiber:4.18g
16.7%
Iron:2.7mg
15.02%
Phosphorus:141.35mg
14.14%
Manganese:0.25mg
12.44%
Copper:0.21mg
10.69%
Folate:42.3µg
10.57%
Magnesium:35.36mg
8.84%
Vitamin A:429.76IU
8.6%
Vitamin B2:0.14mg
8.1%
Selenium:4.61µg
6.59%
Zinc:0.92mg
6.11%
Vitamin E:0.91mg
6.07%
Vitamin B5:0.56mg
5.6%
Calcium:26.56mg
2.66%