Chicken Stew With Lemon, Orange And Olives

We don’t want to dive right into the recipe without first talking about its nutritional properties. It stands out for its protein content of high biological value, with all the essential amino acids and a good digestibility value.

According to a study published in Food & Function , the aforementioned proteins would be key to maintaining muscle health.

In turn, the citrus fruits in this dish have a significant concentration of vitamin C. This micronutrient is capable of improving immune function, according to a study published in Nutrients . A high consumption of it would significantly reduce the risk of developing infectious diseases such as the common cold.

Likewise, olives have a representative amount of unsaturated fatty acids inside. These lipids are considered to be of very high quality; Among them, omega 3 fatty acids stand out above the rest.

These would not only be capable of modulating the inflammatory levels of the body, but the most current studies suggest that they would help reduce the incidence of cardiovascular diseases.

Ingredients

• A chicken breast.
• 1 medium onion.
• Garlic cloves, to taste.
• 1/2 liter of chicken broth.
• 150 g of pitted olives.
• 1 lemon
• 1 orange
• Laurel.
• Thyme.
• Chopped fresh parsley.
• 4 tablespoons of olive oil.
• Salt.
• Pepper.

Step by Step

The first step is to cut the onion. The best thing to do is to cut it into very small cubes. It will be necessary to do the same with the garlic and put both ingredients to poach in a saucepan.

At the same time, you will have to season the chicken, cut it into medium dice and add it to the casserole itself when the vegetables have taken on a transparent color.

When the chicken begins to brown on the outside, remove it from the heat and preserve it, leaving the garlic and onion in the saucepan. Here, a little more pepper will be added along with the thyme and bay leaf, and then the chicken broth.

It is cooked over medium heat until it reaches the boiling point. Add the chicken, lower the heat, cover and cook for 30 minutes. After this time, it will be time to add the lemon and orange cut into slices.

It is important to incorporate the parsley, cilantro and olives at this point  to cook for 10 more minutes so that the meat is very juicy. Once the time is up, the dish will be ready. For its presentation, we recommend accompanying it with rice, since in this way it will be enjoyed in a much more intense way.

Nutrition Facts for Stewed Chicken with Lemon, Orange, and Olives

This dish stands out mainly for its moderate caloric intake: about 400 kcal per serving. Also, it provides a good handful of proteins of high biological value, around 30 grams.

In addition, it contains quality unsaturated fatty acids, although it is deficient in saturated lipids. However, most of them are cis-type, which is a plus in terms of health.

From the point of view of micronutrients, it is worth mentioning the presence of iron and vitamin C. It also has B vitamins essential for health, such as B12.

Stewed chicken with lemon, orange and olives

Stewed chicken with lemon, orange and olives is a recipe that can be included in the context of a healthy diet. It is possible to introduce it regularly in the diet, as it provides essential nutrients for health.

In any case, it is advisable to accompany this dish with a first based mainly on vegetables, such as a puree. Thus, a higher nutritional density of the food as a whole is achieved.

Finally, we must emphasize that the organoleptic quality of the preparation will vary greatly depending on the origin of the chicken. The best option is to buy one that has been raised in freedom.

Those that grow in captivity and are fed mainly with feed have a less juicy meat, in addition to presenting an altered lipid profile with fewer fatty acids of the omega 6 series.