Nordic · dinner

Kyllingefrikassé (Danish Chicken Fricassee with Vegetables)

Kyllingefrikassé

Kyllingefrikassé (Danish Chicken Fricassee with Vegetables) — from James' køkken's cooking video Watch how it’s made · 10:02

Video by James' køkken on YouTube, in Danish · Open on YouTube

90 minServes 4682 kcal a serve
  • Nut-free

Contains: Gluten, Milk. Check labels on stock, sauces and spice mixes.

Poached chicken and four kinds of vegetables in a cream sauce thickened with just a spoonful of flour: about 55 g of protein, 7 g of fibre and 19 g net carbs a serve.

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Ingredients 19

Method

The cook speaks Danish; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Roughly chop the onions, celery and carrots and put them in a large pot with the chicken, cloves, bay leaves and a few peppercorns. Cover with light chicken stock, bring to the boil and skim. 1:20
  2. Put the lid on and simmer the chicken very gently for about 50 minutes. 2:02
  3. Meanwhile prepare the vegetables: pod the peas, cut the tips off the asparagus and set them aside with the peas, cut the asparagus stems and carrots into bite-size pieces, and divide the cauliflower into small florets. 2:23
  4. Lift out the chicken to cool. Strain the broth (discard the soup vegetables) and return it to the pot. Cook the carrots in it for 3–4 minutes, add the cauliflower for a couple of minutes, then the asparagus pieces; keep them a little crisp and lift them out. 3:45
  5. Let the broth boil down a little for more flavour while you pick all the meat off the chicken and cut it into bite-size pieces. 4:54
  6. Melt the butter, stir in the flour and cook for a couple of minutes. Whisk in about 1 litre of the broth to a sauce thinner than a stew, simmer a few minutes, then add the cream and season with salt, pepper and a pinch of sugar. 5:45
  7. Simmer the peas and asparagus tips in the sauce for about a minute, then fold in the chicken and the cooked vegetables and heat through. Serve with chopped parsley. 7:49

Tip. Serves 4, as his written recipe says. In the video he cooks two smaller chickens for 6–8, with about 2 tbsp each of butter and flour and the same 250 ml cream. Danes eat it with boiled new potatoes; it freezes well.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy682 kcal2,850 kJ
Protein55 g110% of a day
Fibre7.5 g27% of a day
Carbohydrate27 g19 g net · 11 g sugars10% of a day
Fat40 g20 g saturated51% of a day
Sodium1,240 mg54% of a day

Where the energy comes from one serve

  • Net carbs 12%
  • Protein 34%
  • Fat 54%

Low carb: under 26% of the energy is from carbs.

One serve has about 54% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High94%

52 µg a serve, mostly from chicken (88%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin A High89%

802 µg a serve, mostly from carrots (52%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin K High78%

93 µg a serve, mostly from fresh parsley (35%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B6 High69%

1.2 mg a serve, mostly from chicken (65%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C High65%

59 mg a serve, mostly from cauliflower (72%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Zinc High39%

4.2 mg a serve, mostly from chicken (66%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Folate High35%

140 µg a serve, mostly from cauliflower (36%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Iron High29%

5.2 mg a serve, mostly from chicken (43%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B12 High28%

0.7 µg a serve, mostly from chicken (80%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Potassium High27%

1270 mg a serve, mostly from chicken (33%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium High24%

101 mg a serve, mostly from chicken (39%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Omega-3 High23%

0.4 g a serve, mostly from cream (50%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin E Source13%

1.9 mg a serve, mostly from cream (33%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Calcium Source12%

150 mg a serve, mostly from cream (28%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Show the other 1
Vitamin D2%

0.5 µg a serve, mostly from cream (83%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by James' køkken; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.