Mediterranean Diet Sayur Usus
Discover a bold fusion of flavors with Mediterranean Diet Sayur Usus, a nutritious spin on the traditional "Sayur Usus" dish. Packed with lean chicken intestines, vibrant vegetables like zucchini, carrots, red bell peppers, and cherry tomatoes, this recipe is a celebration of Mediterranean and Indonesian culinary influences. Sautéed in heart-healthy olive oil and simmered in a spiced broth infused with turmeric, cumin, and oregano, this dish brings both warmth and depth to your table. Fresh spinach and a zesty touch of lemon juice elevate its bright, wholesome appeal, while parsley adds a final burst of freshness. Ready in just an hour and perfect for meal prep, this protein-rich stew pairs beautifully with brown rice or whole-grain bread, making it ideal for fans of Mediterranean diet recipes and adventurous palates alike.
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Recipe Information
Ingredients
- 500 g Chicken intestines
- 2 tbsp Olive oil
- 1 medium Onion, finely chopped
- 3 Garlic cloves, minced
- 1 medium Red bell pepper, sliced
- 1 large Carrot, sliced
- 1 medium Zucchini, sliced
- 200 g Cherry tomatoes, halved
- 750 ml Chicken broth, low sodium
- 1 tsp Turmeric powder
- 1 tsp Cumin powder
- 1 tsp Salt
- 0.5 tsp Black pepper
- 1 tsp Dried oregano
- 100 g Spinach, fresh
- 2 tbsp Fresh parsley, chopped
- 1 medium Lemon, juiced
Instructions
Start by thoroughly cleaning the chicken intestines under running water. Remove any excess fat and set aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
Add the minced garlic and continue cooking for another minute until fragrant.
Stir in the red bell pepper, carrot, zucchini, and cherry tomatoes. Sauté for 5-7 minutes until the vegetables begin to soften.
Add the cleaned chicken intestines to the pot and cook, stirring frequently, for 5 minutes until they are cooked through and begin to brown.
Pour in the chicken broth and bring the mixture to a simmer.
Season the broth with turmeric, cumin, salt, pepper, and oregano. Stir to combine.
Cover and let the stew simmer over low heat for 20 minutes to allow the flavors to meld.
After 20 minutes, add the fresh spinach and stir into the stew until wilted, about 2 minutes.
Remove from heat and stir in the lemon juice and chopped parsley.
Serve hot with a side of whole-grain bread or brown rice for a complete meal.
Nutrition Facts
Calories |
1313 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.8 g | 106% | |
| Saturated Fat | 19.7 g | 98% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 1000 mg | 333% | |
| Sodium | 3511 mg | 153% | |
| Total Carbohydrate | 56.4 g | 21% | |
| Dietary Fiber | 14.7 g | 52% | |
| Total Sugars | 24.5 g | ||
| Protein | 90.8 g | 182% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 355 mg | 27% | |
| Iron | 18.0 mg | 100% | |
| Potassium | 3335 mg | 71% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
