Recipes · Brazilian · Main Courses
Galinhada
One serving has 572 kcal and 36 g protein, and at least a fifth of a woman's daily need of niacin (84%), selenium (83%), pyridoxine (74%), phosphorus (55%), manganese (53%) and thiamin (53%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (465 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: poultry
Ingredients
- 150 g Chicken thighs, boneless, skinless, raw
- 0.8 g Salt
- 12 g Vegetable oil
- 25 g Onions, raw
- 4 g Garlic, raw
- 20 g Bell pepper, red, raw
- 40 g Tomatoes, raw
- 1 g Sazón seasoning
- 70 g Rice, white, long-grain
- 140 g Water
- 2 g Cilantro, fresh
Method
- Season the chicken with a little of the salt and brown in the oil in a pot for 5-6 minutes; remove and set aside.
- Add the onion, garlic, and bell pepper to the pot and sauté 3 minutes, then stir in the tomato and sazón seasoning (standing in for the traditional colorau/annatto) and cook 2 minutes.
- Add the rice, stir to coat, then return the chicken to the pot and pour in the water; bring to a boil.
- Cover, reduce to low heat, and cook 18-20 minutes until the rice is tender, the chicken is cooked through (internal temperature at least 74 °C/165 °F), and the liquid is absorbed.
- Season with the remaining salt, fluff, and serve scattered with cilantro.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 572 kcal | 27% |
| Carbohydrates | 62.5 g | |
| Water | 345 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 35.6 g | 74% |
| Tryptophan | 0.4 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 3 g | |
| Lysine | 3 g | |
| Methionine | 0.97 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 18.8 g | |
| Monounsaturated | 5.1 g | |
| Polyunsaturated | 8.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.3 g | |
| Saturated | 3.6 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 141 mg | |
| Calcium | 54.2 mg | 5% |
| Copper | 0.31 mg | 34% |
| Iron | 4.6 mg | 26% |
| Magnesium | 64.2 mg | 21% |
| Manganese | 0.96 mg | 53% |
| Phosphorus | 387 mg | 55% |
| Potassium | 644 mg | 14% |
| Selenium | 45.6 µg | 83% |
| Sodium | 637 mg | |
| Zinc | 3.4 mg | 42% |
| Thiamin (vitamin B1) | 0.58 mg | 53% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 11.8 mg | 84% |
| Pantothenic acid (vitamin B5) | 0.87 mg | 17% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 189 µg | 47% |
| Cobalamin (vitamin B12) | 0.92 µg | 38% |
| Choline | 91 mg | 21% |
| Vitamin A | 65.4 µg | 9% |
| Vitamin C | 34.7 mg | 46% |
| Vitamin D (D2 + D3) | 1.5 IU | 0% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 37 µg | 41% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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