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Main mealBalancedPoultry€

Homemade Chicken Stew with Fluffy Spelt Dumplings

Name: Homemade Chicken Stew with Fluffy Spelt Dumplings
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 4
Ingredients: 500 g Chicken, thigh, boneless, skinless, raw; 2 tbsp Oil, olive, extra virgin; 1 medium Onions, yellow, raw; 2 medium Carrots, mature, raw; 1 piece Parsnips, raw; 150 g Celeriac, raw; 100 g Peas, green, frozen, cooked, boiled, drained, without salt; 1500 ml Soup, chicken broth cubes, dry, prepared with water; 1 piece Spices, bay leaf; 0.5 tsp Spices, marjoram, dried; 1 pinch Salt, table, iodized; 0.5 piece Lemon juice, raw; Parsley, fresh; 1 piece Eggs, Grade A, Large, egg whole; 60 g Semolina, enriched; 1 tbsp Oil, olive, extra virgin; 1 pinch Salt, table, iodized

Prepare a hearty and healthy chicken stew, full of fresh root vegetables and soft dumplings. A recipe that combines tradition with a modern, balanced diet.

Prep time20 min

Cook time45 min

Total time65 min

Servings4

Recipe

For the stew

Chicken, thigh, boneless, skinless, raw500 gOil, olive, extra virgin2 tbspOnions, yellow, raw1 mediumCarrots, mature, raw2 mediumParsnips, raw1 pieceCeleriac, raw150 gPeas, green, frozen, cooked, boiled, drained, without salt100 gSoup, chicken broth cubes, dry, prepared with water1500 mlSpices, bay leaf1 pieceSpices, marjoram, dried0.5 tspSalt, table, iodized1 pinchLemon juice, raw0.5 pieceParsley, fresh

For the dumplings

Eggs, Grade A, Large, egg whole1 pieceSemolina, enriched60 gOil, olive, extra virgin1 tbspSalt, table, iodized1 pinch

Large pot,Cutting board,Small bowl,Fork

Per servingTotal

Calories:454.8 kcal1819.2 kcal

Protein:31.1 g124.4 g

Carbohydrates:33.2 g132.6 g

Fiber:5.9 g23.5 g

Water:607.2 ml2428.6 ml

Fat:22.7 g90.7 g

Micronutrients

Sugar:6.7 g26.9 g

Saturated fat:4.4 g17.6 g

Cholesterol:161.1 mg644.3 mg

Sodium:1476.6 mg5906.4 mg

Potassium:864.7 mg3458.6 mg

Calcium:98.3 mg393 mg

Iron:3.4 mg13.5 mg

Magnesium:72.1 mg288.2 mg

Zinc:2.7 mg10.8 mg

Phosphorus:398.1 mg1592.2 mg

Vitamin C:18.4 mg73.6 mg

Vitamin A:303.2 µg1212.7 µg

Vitamin D:0.3 µg1 µg

Vitamin B12:0.2 µg0.6 µg

Instructions

1Heat olive oil in a large pot and sauté the chicken meat until golden brown. Remove the meat from the pot and set it aside.
2In the same fat, sauté the chopped onion. Once translucent, add the carrot, parsley root and celery. Sauté for 5 minutes so the vegetables lightly caramelize.
3Return the meat to the pot, pour in the stock and add the bay leaf, marjoram, salt and pepper. Cover and cook over medium heat for 30 minutes.
4Meanwhile, prepare the dumpling batter: in a bowl, whisk the egg with a fork, add the oil, salt and spelt semolina. Mix well and let rest for at least 10 minutes (this is the key to softness).
5Add the peas to the stew. Using a small spoon, drop the dumplings into the boiling soup. Cook covered for another 10 minutes over low heat.
6Before serving, stir in the lemon juice and sprinkle with freshly chopped parsley or chives.

Nutritional benefits

Thanks to its high content of quality chicken protein and a variety of root vegetables, this meal promotes tissue regeneration and strengthens the body's natural resistance.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.