Sour Chicken with Chard




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Ingredients:

6 servings
Chard 1 kg
Chicken breast 500 g
Tomato 2 medium size
Onion 2 medium size
Garlic 6 cloves
Tomato paste 2 dsps
Olive oil 4 tbsps
Lemon 1 pc
Black pepper
Red pepper
Salt

Recipe:


Wash the chards and finely chop. Hash the chicken breast and saute with chopped onion, olive oil, and tomato paste. Add half-cut garlic cloves and chards. Dice the tomatoes and add it together with the lemon juice. Continue to cook until the chards soften and finally season with salt and spices.

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 19 and over)Men (age 19 and over)
Energy 213.6 kcal 11 11
Carbonhydrate 10 g 4 4
Protein 24 g 42 42
Fat 7.9 g 12 12
Fiber 5.2 g 17 17
Vitamin A 960.6 mcg 100 96
Vitamin E (eq.) 3.9 mg 32 28
Vitamin B2 0.3 mcg 29 25
Total Folic Acid 79.2 mcg 20 20
Calcium 187.9 mg 19 19
Iron 5 mg 33 50
Zinc 1.3 mg 19 13
Vitamin C 76.6 mg 77 77
Potasium 1057.4 mg 30 30
Phosphor 268.4 mg 38 38
Magnesium 158.4 mg 53 45
Vitamin B6 0.7 mg 100 100


Swiss Chard



Vitamin A content of Swiss chard may contribute to vision function.
Iron in Swiss chard may support immune system.
Magnesium in Swiss chard may support muscle functions.



References:

- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012






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Sour Chicken with Chard Energy and Nutrition Facts

Nutritional Information In 1 serving
Energy 482.4 kcal
Carbonhydrate 40.4 g
Protein 30.8 g
Fat 21 g
Fiber 5.7 g
Vitamin A 1003.8 mcg
Vitamin E (eq.) 9.1 mg
Vitamin B2 0.6 mg
Total Folic Acid 97.9 mcg
Calcium 368.3 mg
Iron 5.3 mg
Zinc 2.2 mg
Vitamin C 78.3 mg
Potasium 1284.8 mg
Phosphor 446.1 mg
Magnesium 204.9 mg
Omega-3 0.4 g
Vitamin B12 0.7 mcg

Anchovy: Anchovy may support cognitive functions with its omega-3-fatty acid content.
Anchovy may support teeth and bone development of children with its phosphorus content.
Zinc in anchovy can contribute to the immune system functions.
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Mackerel: Mackerel may contribute the renewal of tissue and cells with its high protein content.
Mackerel may support neural system functions with its vitamin B12 content.
Phosphor in mackerel can support teeth and eye health.
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Broccoli: Vitamin A content of broccoli may contribute to skin health.
Folic acid in broccoli may support immune system functions.
Broccoli contains vitamin B2 which can help protection against damage caused by oxidative stress.
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Spinach: Potassium in spinach may support functions of muscles.
Spinach, containing folic acid, can help production of blood cells.
Zinc in spinach can contribute to the immune system functions.
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Kiwi: Kiwi can help to protect cells from the damage caused by oxidative stress with its vitamin C content.
Vitamin K in Kiwi can support bone health.
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Chickpea: Chickpea can help production of blood cells with its iron content.
Chickpea, including phosphor, can support bone health.
Magnesium in chickpea can support neural system functions.
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Leek: Vitamin A content of leek may contribute to vision function.
Vitamin K in leek may support normal blood clotting.
Leek can support the nervous system functions with its vitamin B6 content.
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Cauliflower: Folic acid in cauliflower can support neural system functions.
Cauliflower, including vitamin K, can support bone health.
Vitamin B6 in the cauliflower can help regulating hormonal activity.
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Rocket: Rocket can help neural system functions with its folic acid content.
Vitamin C in rocket may support immune system functions.
Magnesium in rocket may support muscle and musculoskeletal system.
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Chestnut: The fiber in chestnut may support digestive system functions.
Chestnut may contribute to neural system functions with its potassium content.
Chestnut can help reduce exhaustion and fatigue with its B2 content.
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Swiss Chard: Vitamin A content of Swiss chard may contribute to vision function.
Iron in Swiss chard may support immune system.
Magnesium in Swiss chard may support muscle functions.
Click for details

Mint: Mint, containing vitamin E, can help preserving cells from metabolic stress.
With the content of vitamin C, mint can contribute to the production of collagen which plays a key role in protecting and renewing the skin.
Zinc in mint can support the immune system functions.
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