Of which 1.3 g sugars and 5.5 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 Lean protein (poultry) · Vitamin B6 (poultry) · Vitamin A (carrot)
Allergens none
Pot-braised chicken with carrot and garlic
Bone-in chicken slowly braised with carrot and herbs.
Ingredients
- 4 chicken legs (drumsticks and thighs), bone-in and skin-on (800 g / 1¾ lb) — or 8 pieces of chicken
- 2 medium carrots, cut into thick rounds (160 g / 5½ oz)
- 4 cloves garlic, minced (12 g)
- 1 medium onion, chopped (150 g / 5½ oz)
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- 2 bay leaves (1 g)
- 2 sprigs fresh thyme (2 g)
- 250 ml (1 cup) chicken broth or water
- fresh parsley, salt and pepper, to taste
Method
- Season the chicken with salt and pepper. In a large heavy-bottomed pot, heat 2 tbsp of the olive oil over medium-high heat and brown the chicken on all sides. Set aside.
- Add the rest of the olive oil and the onion to the same pot and sauté until softened, about 5 minutes. Add the garlic and cook for 1 minute, without letting it burn.
The full method (5 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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