Good nutritional profile
Chicken simmered with rice, sofrito, peas and annatto seasoning.
Arroz con pollo is a one-pot Latin American dish of bone-in chicken browned and then simmered with rice in broth, tomato sauce, onion, bell pepper, garlic and annatto seasoning, finished with peas and cilantro. A 400 g plate has about 610 kcal, 34 g protein and 25 g fat, much of it from the chicken skin, plus about 1,270 mg sodium. Removing the skin before cooking cuts the fat roughly in half.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8.5g | 15.2% |
| Fat | 6.3g | 9.0% |
| Carbs | 15g | 5.0% |
| Simple Sugars | 5.25g | Estimate |
| Complex Carbs | 8.95g | Estimate |
| Fiber | 0.8g | 3.2% |
| Water | 69g | 2.8% |
| Calories | 152 | 6.8% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.54 | g | 7.7% |
| Monounsaturated | 2.87 | g | 11.5% |
| Polyunsaturated | 1.21 | g | 9.3% |
| Omega-3 | 0.363 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 3 | mg | 0.3% |
| Omega-6 | 0.847 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.66 | mg |
| Vitamin E | 0.32 | mg |
| Selenium | 10.3 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 13.4 | mcg | 1.5% |
| vitamin B1 | 0.054 | mg | 4.5% |
| vitamin B2 | 0.091 | mg | 7.0% |
| vitamin B3 | 1.99 | mg | 12.4% |
| vitamin B6 | 0.146 | mg | 8.6% |
| vitamin B9 | 5.41 | mcg | 1.4% |
| vitamin B12 | 0.195 | mcg | 8.1% |
| vitamin C | 3.66 | mg | 4.1% |
| vitamin D | 0.035 (1 IU) | mcg | 0.2% |
| vitamin E | 0.324 | mg | 2.2% |
| vitamin K | 4.01 | mcg | 3.3% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 15 | mg | 1.5% |
| iron | 0.664 | mg | 3.7% |
| magnesium | 15 | mg | 3.8% |
| phosphorus | 91 | mg | 13.0% |
| potassium | 149 | mg | 5.7% |
| sodium | 317 | mg | 13.8% |
| zinc | 0.887 | mg | 8.1% |
| copper | 0.083 | mg | 9.2% |
| manganese | 0.232 | mg | 10.1% |
| selenium | 10.3 | mcg | 18.7% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 232 | mg | 33.1% | 148% |
| Isoleucine | 374 | mg | 26.7% | 128% |
| Leucine | 674 | mg | 24.7% | 113% |
| Lysine | 681 | mg | 32.4% | 145% |
| Methionine | 320 | mg | 30.5% | 142% |
| Phenylalanine | 636 | mg | 36.3% | 159% |
| Threonine | 367 | mg | 35.0% | 150% |
| Tryptophan | 89 | mg | 31.8% | 138% |
| Valine | 410 | mg | 22.5% | 105% |
Values per 100 g
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Pat the chicken pieces dry and season them with half the salt, the cumin and the oregano.
Heat the olive oil in a wide heavy pot over medium-high heat and brown the chicken skin side down for 6 minutes, then turn and brown the other side for 3 minutes; set aside.
Lower the heat to medium, add the onion, bell pepper and garlic to the fat in the pot and cook for 6 minutes until soft.
Stir in the tomato sauce and sazon, then add the rice and stir for 2 minutes so every grain is coated.
Pour in the chicken broth, add the remaining salt, bring to a boil and nestle the chicken back into the rice skin side up.
Cover tightly, reduce the heat to low and cook for 25 minutes, then scatter the peas over the top, cover again and cook for 5 more minutes.
Take the pot off the heat, rest it covered for 10 minutes, fluff the rice with a fork and sprinkle with cilantro before serving.