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Low-GI Hearty Chicken Stew

55 min

Easy

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What is the energy content breakdown?

Fat 25 9.6g / 25%

Carbohydrates 29 24.4g / 29%

Protein 46 38.2g / 46%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

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Room for Balance Improvement (0 - 44)

MyMenu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

Great Balance (70 - 100)

MyMenu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

Good Balance (45 - 69)

MyMenu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

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African - style Easy Main course

Low-GI Hearty Chicken Stew

Name: Low-GI Hearty Chicken Stew
Prep time: 20 s
Cook time: 45 s
Yield: 8
Cuisine: African - style
Ingredients: 1 Tbsp (15ml) oil; 6 - 8 Chicken pieces; 1 Onion; 1 Garlic clove; 150g button mushrooms; 1 Red pepper; 3 Tbsps (45ml) cake flour; 2 Carrots peeled and chopped; 300g Baby potatoes; 2 ½ cups (750ml) chicken stock; 4 tsps (20ml) MAGGI Lazenby Worcestershire Sauce; ½ cup (125ml) NESTLÉ Ideal Evaporated Milk; 100g green beans; 1 Tbsp (15ml) fresh parsley; Black pepper; 1 Tbsp (15ml) MAGGI Original Chilli Sauce

(0)

Easy

Ingredients

8 Portions

1 tbsp

Oil, cottonseed, salad or cooking

1200 g

Chicken, stewing, light meat, meat only, raw

Onions, Raw

Garlic, Raw

150 g

Mushroom, white, exposed to ultraviolet light, raw

Peppers, Sweet, Green, Raw

3 g

Wheat Flour, White, All-Purpose, Unenriched

Carrots, Raw

300 g

Potatoes, Flesh And Skin, Raw

750 g

Soup, chicken broth, ready-to-serve

2 g

MAGGI Lazenby Worcester Sauce

125 g

Nestle Ideal Evaporated Milk

100 g

Green Beans, Cooked And Sliced

1 tbsp

Parsley, Fresh

5 g

Spices, Pepper, Black

15 mg

MAGGI Chilli Original Sauce

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Nutrition Value

Carbohydrates

24.41 g

Energy

339.85 kcal

Fats

9.68 g

Protein

38.24 g

Information per serving

Fry chicken
12 Min

Heat the oil in a deep casserole pan and fry the chicken pieces for 5-6 minutes per side, until golden brown. Remove the chicken pieces from the pan and place in a plate and set aside for later.
Saute vegetables
9 Min

Return the pan to the stove and gently fry the onions and garlic for 4 minutes on medium heat. Then add the mushrooms and peppers, stirring lovingly and cook for a further 4-5 minutes blending all the flavours together.
Stir in the rest of the ingredients
20 Min

Stir in the flour. Return the chicken to the pan and add the chopped carrots and baby potatoes, chicken stock, MAGGI Lazenby Original Worcestershire Sauce, MAGGI Original Chilli Sauce and NESTLÉ Ideal Evaporated Milk. Bring the mixture to the boil, then simmer for 20 - 25 minutes.
Add green beans
12 Min

Add the green beans and cook for a further 10-12 minutes, or until all the vegetables are tender.
Season and garnish
1 Min

Season to taste with salt and black pepper, garnish with parsley and serve with rice, MAGGI Hi-Fibre Chicken & Mushroom Flavour Noodles or your favourite crusty bread.
Step 6
1 Min

Finally serve with love and savour the goodness of this delicious wholesome meal which will satisfy even the pickiest of eaters!

Fry chicken of 6

: Chicken, stewing, light meat, meat only, raw, Oil, cottonseed, salad or cooking

Heat the oil in a deep casserole pan and fry the chicken pieces for 5-6 minutes per side, until golden brown. Remove the chicken pieces from the pan and place in a plate and set aside for later.

Saute vegetables of 6

: Onions, Raw, Garlic, Raw, Mushroom, white, exposed to ultraviolet light, raw, Peppers, Sweet, Green, Raw

Return the pan to the stove and gently fry the onions and garlic for 4 minutes on medium heat. Then add the mushrooms and peppers, stirring lovingly and cook for a further 4-5 minutes blending all the flavours together.

Stir in the rest of the ingredients of 6

: Wheat Flour, White, All-Purpose, Unenriched, Nestle Ideal Evaporated Milk, Soup, chicken broth, ready-to-serve, Carrots, Raw, MAGGI Lazenby Worcester Sauce

Stir in the flour. Return the chicken to the pan and add the chopped carrots and baby potatoes, chicken stock, MAGGI Lazenby Original Worcestershire Sauce, MAGGI Original Chilli Sauce and NESTLÉ Ideal Evaporated Milk. Bring the mixture to the boil, then simmer for 20 - 25 minutes.

Add green beans of 6

: Green Beans, Cooked And Sliced

Add the green beans and cook for a further 10-12 minutes, or until all the vegetables are tender.

Season and garnish of 6

: Parsley, Fresh, Spices, Pepper, Black

Season to taste with salt and black pepper, garnish with parsley and serve with rice, MAGGI Hi-Fibre Chicken & Mushroom Flavour Noodles or your favourite crusty bread.

Step 6 of 6

Finally serve with love and savour the goodness of this delicious wholesome meal which will satisfy even the pickiest of eaters!

Recipe PDF

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