Colombian Chicken Stew (Ajiaco)

Gluten Free
Dairy Free
Health score
30%
Colombian Chicken Stew (Ajiaco)
120 min.
6
622kcal

Suggestions

Ingredients

  •  avocados diced pitted peeled
  • 0.3 cup cilantro leaves fresh chopped
  • 0.5 teaspoon garlic powder 
  • teaspoon ground pepper black
  •  onion chopped
  •  potatoes cubed peeled
  • teaspoon salt 
  • pound meat from a rotisserie chicken whole cut into pieces
  • 15.3 ounce kernel corn whole drained canned

Equipment

  • pot

Directions

  1. Put chicken pieces in a large pot over medium heat with enough water to cover the chicken; bring to a boil and let simmer until the chicken is falling off the bones, about 45 minutes.
  2. Remove chicken from pot, reserving the water in the pot. Allow the chicken to cool enough to be able to remove the meat from bones and shred into strands.
  3. Return the water to medium heat; add the potatoes, onion, salt, pepper, and garlic powder to the water; cook until the potatoes and onion are soft; about 30 minutes. Once the potatoes are tender, use a masher to mash the potatoes into the broth, resulting in a thickened broth. Stir in the shredded chicken and corn; cook until heated through completely.
  4. Add the avocado and cilantro just before serving; garnish with sour cream.

Nutrition Facts

Calories622kcal
Protein18.47%
Fat39.24%
Carbs42.29%

Properties

Glycemic Index
36.63
Glycemic Load
37.24
Inflammation Score
-8
Nutrition Score
28.74956515561%

Flavonoids

Cyanidin
0.22mg
Epicatechin
0.25mg
Epigallocatechin 3-gallate
0.1mg
Isorhamnetin
0.92mg
Kaempferol
2.39mg
Myricetin
0.01mg
Quercetin
6.06mg

Nutrients percent of daily need

Calories:622.41kcal
31.12%
Fat:27.56g
42.41%
Saturated Fat:6.36g
39.77%
Carbohydrates:66.84g
22.28%
Net Carbohydrates:55.67g
20.24%
Sugar:3.45g
3.83%
Cholesterol:81.65mg
27.22%
Sodium:604.22mg
26.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.19g
58.38%
Vitamin C:67.15mg
81.4%
Vitamin B6:1.42mg
70.96%
Vitamin B3:12.16mg
60.8%
Potassium:1847.66mg
52.79%
Fiber:11.17g
44.7%
Phosphorus:393.49mg
39.35%
Manganese:0.66mg
33.16%
Folate:131.21µg
32.8%
Magnesium:117.23mg
29.31%
Vitamin B5:2.79mg
27.95%
Copper:0.52mg
26.17%
Selenium:16.97µg
24.24%
Vitamin B1:0.36mg
23.9%
Vitamin K:23.79µg
22.65%
Iron:3.82mg
21.23%
Zinc:2.93mg
19.51%
Vitamin B2:0.33mg
19.2%
Vitamin E:1.77mg
11.78%
Calcium:62.11mg
6.21%
Vitamin A:303.08IU
6.06%
Vitamin B12:0.34µg
5.62%
Vitamin D:0.22µg
1.45%
Source:Allrecipes