Arroz con Pollo

Good nutritional profile

Chicken simmered with rice, sofrito, peas and annatto seasoning.

Arroz con Pollo — photo 1

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.

Macronutrients Distribution

Protein: 8.5g (28.5%)
Fat: 6.3g (21.1%)
Carbs: 15g (50.3%)
Fiber: 0.8g

Basic Nutritional Info

NutrientValueDV
Protein8.5g15.2%
Fat6.3g9.0%
Carbs15g5.0%
Simple Sugars5.25gEstimate
Complex Carbs8.95gEstimate
Fiber0.8g3.2%
Water69g2.8%
Calories1526.8%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
65

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.54g7.7%
Monounsaturated2.87g11.5%
Polyunsaturated1.21g9.3%
Omega-30.363gEstimate
EPA1mg0.1%
DHA3mg0.3%
Omega-60.847gEstimate
Trans0.03g1.5%

Antioxidants

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.

CompoundAmountUnit
Vitamin C3.66mg
Vitamin E0.32mg
Selenium10.3mcg

Vitamins

VitaminAmountUnitDV
vitamin A13.4mcg1.5%
vitamin B10.054mg4.5%
vitamin B20.091mg7.0%
vitamin B31.99mg12.4%
vitamin B60.146mg8.6%
vitamin B95.41mcg1.4%
vitamin B120.195mcg8.1%
vitamin C3.66mg4.1%
vitamin D0.035 (1 IU)mcg0.2%
vitamin E0.324mg2.2%
vitamin K4.01mcg3.3%

Minerals

MineralAmountUnitDV
calcium15mg1.5%
iron0.664mg3.7%
magnesium15mg3.8%
phosphorus91mg13.0%
potassium149mg5.7%
sodium317mg13.8%
zinc0.887mg8.1%
copper0.083mg9.2%
manganese0.232mg10.1%
selenium10.3mcg18.7%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 232mg33.1%148%
Isoleucine 374mg26.7%128%
Leucine 674mg24.7%113%
Lysine 681mg32.4%145%
Methionine 320mg30.5%142%
Phenylalanine 636mg36.3%159%
Threonine 367mg35.0%150%
Tryptophan 89mg31.8%138%
Valine 410mg22.5%105%

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Main Difficulty: Easy Servings: 6 Total: 70 min

Ingredients

  • Chicken thighs and drumsticks, bone-in, skin-on 1.4 kg (about 1 kg edible)
  • Long-grain white rice 400 g
  • Chicken broth 900 ml
  • Onion, finely chopped 1 large (150 g)
  • Green bell pepper, diced 1 medium (130 g)
  • Garlic, minced 4 cloves (16 g)
  • Tomato sauce, canned 120 g
  • Green peas, frozen 150 g
  • Olive oil 2 tbsp
  • Sazon seasoning with annatto 1 packet (5 g)
  • Ground cumin and dried oregano 1 tsp each
  • Salt 1 tsp (6 g)
  • Fresh cilantro, chopped 1/4 cup (4 g)
Prep
20 min
Cook
50 min

Instructions

  1. 1

    Pat the chicken pieces dry and season them with half the salt, the cumin and the oregano.

  2. 2

    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.

  3. 3

    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.

  4. 4

    Stir in the tomato sauce and sazon, then add the rice and stir for 2 minutes so every grain is coated.

  5. 5

    Pour in the chicken broth, add the remaining salt, bring to a boil and nestle the chicken back into the rice skin side up.

  6. 6

    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.

  7. 7

    Take the pot off the heat, rest it covered for 10 minutes, fluff the rice with a fork and sprinkle with cilantro before serving.