Persian Chicken Stew

Dairy Free
Health score
4%
Persian Chicken Stew
105 min.
30
336kcal

Suggestions

Ingredients

  •  allspice 
  •  cardamom pods crushed
  •  meat from a rotisserie chicken quartered for another use
  •  cinnamon sticks 
  • 30 servings couscous for serving
  •  garlic gloves peeled smashed
  •  lime zest dried
  • cups chicken broth low-sodium
  • tablespoons olive oil extra-virgin
  •  onion cut into 1/2-inch dice
  • cup pomegranate juice 
  • 0.3 cup raisins 
  • 0.5 tablespoon red wine vinegar 
  • pinch saffron threads soaked in 
  • 30 servings salt and pepper black freshly ground
  • cup walnuts chopped

Equipment

  • bowl
  • oven

Directions

  1. Preheat the oven to 35
  2. Season the chicken with salt and pepper. In a large enameled cast-iron casserole, heat the olive oil.
  3. Add half of the chicken along with the backbone and neck and cook over moderately high heat until browned, about 4 minutes per side.
  4. Transfer the chicken to a plate and repeat with the remaining pieces.
  5. Pour off all but 2 tablespoons of the fat in the casserole.
  6. Add the onion, smashed garlic cloves, raisins and chopped walnuts to the casserole and cook over moderate heat, stirring occasionally, until the onion is softened and golden brown, about 7 minutes.
  7. Add the saffron water, chicken broth, pomegranate juice, cardamom, allspice, dried lime and cinnamon stick and bring to a boil over moderately high heat. Return the chicken pieces to the casserole, skin side up, along with any accumulated juices. Cover and braise the chicken in the oven for about 35 minutes, until the breasts are cooked through.
  8. Transfer the chicken breasts to a medium bowl and keep them warm. Continue braising the dark meat pieces for about 15 minutes, until the legs are cooked through.
  9. Transfer the legs to the bowl. Discard the chicken back and neck.
  10. Boil the braising liquid over high heat until it is reduced to 3/4 cup, about 15 minutes. Discard the dried lime, cardamom, allspice and cinnamon stick.
  11. Add the red wine vinegar and season the sauce with salt and pepper. Return the chicken pieces to the sauce and simmer them gently until they are heated through, about 3 minutes.
  12. Transfer the chicken stew to shallow bowls and serve with couscous.

Nutrition Facts

Calories336kcal
Protein16.48%
Fat21.25%
Carbs62.27%

Properties

Glycemic Index
11.99
Glycemic Load
29.93
Inflammation Score
-2
Nutrition Score
8.1956521259702%

Flavonoids

Cyanidin
0.3mg
Delphinidin
0.07mg
Pelargonidin
0.01mg
Hesperetin
0.96mg
Naringenin
0.08mg
Isorhamnetin
0.18mg
Kaempferol
0.03mg
Myricetin
0.01mg
Quercetin
0.85mg

Nutrients percent of daily need

Calories:335.88kcal
16.79%
Fat:7.85g
12.08%
Saturated Fat:1.58g
9.86%
Carbohydrates:51.75g
17.25%
Net Carbohydrates:48.02g
17.46%
Sugar:1.37g
1.52%
Cholesterol:19.04mg
6.35%
Sodium:30.22mg
1.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.7g
27.39%
Manganese:0.73mg
36.64%
Vitamin B3:4.2mg
20.99%
Phosphorus:165.31mg
16.53%
Fiber:3.73g
14.92%
Copper:0.25mg
12.36%
Vitamin B5:1.06mg
10.61%
Magnesium:40.93mg
10.23%
Vitamin B6:0.2mg
9.76%
Vitamin B1:0.14mg
9.05%
Zinc:1.02mg
6.83%
Iron:1.17mg
6.47%
Potassium:222.55mg
6.36%
Selenium:3.96µg
5.66%
Vitamin B2:0.1mg
5.6%
Folate:20.69µg
5.17%
Calcium:27.99mg
2.8%
Vitamin K:2.14µg
2.04%
Vitamin C:1.6mg
1.94%
Vitamin E:0.28mg
1.86%
Vitamin B12:0.09µg
1.57%
Source:My Recipes