Of which 7.4 g sugars and 2.9 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Protein (chicken) · Fiber (green beans and peas)
Allergens none
Chicken jardineira (Portuguese garden stew)
Chicken and garden vegetables simmering together in one pot.
Ingredients
- 600 g (1¼ lb) boneless, skinless chicken thighs — in pieces
- 1 onion (120 g / 4 oz)
- 2 cloves garlic (6 g)
- 2 carrots (200 g / 7 oz) — sliced into rounds
- 2 potatoes (300 g / 10½ oz) — diced
- 150 g (5½ oz) frozen peas
- 150 g (5½ oz) green beans — in pieces
- 400 g (14 oz) diced tomatoes
- 2 tbsp olive oil (20 g / ¾ oz)
- 300 ml (1¼ cups) water or broth
- bay leaf, sweet paprika, salt and pepper, to taste
Method
- Heat the olive oil in a large pot. Sauté the onion and garlic for 4 minutes.
- Add the chicken and brown it for 6 minutes.
The full method (6 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.
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