Chicken supreme with creamed turnip greens

Hero ingredient: Turnip Greens

Serves 6

Heart & Stroke Foundation Nutrient Analysis

Per Serving: 664 g

Sodium

1924 mg
moderate

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

178 mg
47% (high in)

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

426 mg
53% (high in)

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

>Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

2141 mg
107% (high in)

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Turnip Greens

Nutrient Analysis
Ingredients
Method

Developed by

About Herman Lensing

Ingredients

  • 6 chicken supreme portions
  • 2 tbsp unsalted soft butter
  • handful fresh thyme
  • 2 cups (500 ml) homemade chicken stock
  • salt and freshly ground black pepper
  • 1 large bunch (800 g) turnip greens (leaves), cleaned
  • ½ cup creamed cottage cheese
  • 2 cups boiling water
  • 2 tbsp unsalted butter
  • 1 onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 3 tbsp flour
  • 1 tsp ground nutmeg

Method

  1. Preheat oven to 200°C. Loosen skin of chicken portions by gently pressing your index finger in between the skin and meat. Spoon butter under the skin of each piece and spread over meat.
  2. Place thyme in oven roasting pan and place chicken on top, butter side facing up.
  3. Pour stock into pan and season chicken well with salt and pepper.
  4. Cover pan with foil. Place in hot oven and bake for 15-20 minutes.
  5. While chicken is roasting, cook the turnip greens: bring a pot of water to a boil and blanch turnip greens in water for 1 minute. Drain and set aside to cool.
  6. Mix cottage cheese and 500 ml boiling water together until smooth. Heat butter in large pot until hot.
  7. Add onion and garlic, and stir-fry until onion is translucent, about 2-3 minutes.
  8. Add flour and mix through until flour has absorbed the butter.
  9. Add cottage cheese to onion in pot.
  10. Stir until mixture thickens and comes to a boil. Season well with salt and pepper.
  11. Add blanched turnip greens and stir through.
  12. Remove foil from oven roasting pan and roast chicken for 5 minutes more until golden brown.
  13. Transfer creamed turnip greens to serving plate and sprinkle nutmeg over. Place cooked chicken on top and serve with pan sauce.

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Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low