Recipes · Colombian · Main Courses
Arroz Atollado
One serving has 737 kcal and 29 g protein, and at least a fifth of a woman's daily need of thiamin (116%), selenium (76%), niacin (70%), pyridoxine (66%), manganese (64%) and cobalamin (61%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (534 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: celery, pork, poultry
Ingredients
- 70 g Rice, white, long-grain
- 85 g Pork shoulder, raw
- 40 g Chorizo, fresh (Mexican)
- 60 g Potatoes, raw
- 30 g Onions, raw
- 40 g Tomatoes, raw
- 5 g Garlic, raw
- 10 g Scallions, raw
- 3 g Cilantro, fresh
- 2 g Sazón seasoning
- 180 g Chicken broth
- 8 g Vegetable oil
- 1 g Cumin
Method
- Cut the pork shoulder into 1 cm cubes and slice the chorizo. Peel and dice the potato.
- Heat the oil in a heavy pot and brown the pork and chorizo for 5 minutes over medium-high heat.
- Add the onion, garlic and tomato and cook for 5 minutes until soft, stirring often.
- Stir in the sazón and cumin, then add the rice, potato and chicken broth.
- Bring to a boil, cover, lower the heat and simmer for 20 minutes, stirring once halfway through so it stays loose and slightly soupy.
- Check the pork is cooked through (no pink remains) and the rice is tender; add a splash of water if it looks dry.
- Stir in the scallion and cilantro and serve hot in a bowl; the texture should be moist, almost like a thick soup, not dry like ordinary rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 737 kcal | 35% |
| Carbohydrates | 76.1 g | |
| Water | 387 mL | |
| Fiber | 3.7 g | 13% |
| Protein | 28.9 g | 60% |
| Tryptophan | 0.26 g | |
| Threonine | 0.9 g | |
| Isoleucine | 0.95 g | |
| Leucine | 1.7 g | |
| Lysine | 1.6 g | |
| Methionine | 0.52 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 0.93 g | |
| Tyrosine | 0.71 g | |
| Valine | 1.2 g | |
| Histidine | 0.71 g | |
| Fat | 34.6 g | |
| Monounsaturated | 13.2 g | |
| Polyunsaturated | 8.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.1 g | |
| Saturated | 10.2 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 89.2 mg | |
| Calcium | 92.8 mg | 9% |
| Copper | 0.43 mg | 48% |
| Iron | 6.2 mg | 35% |
| Magnesium | 71.5 mg | 23% |
| Manganese | 1.2 mg | 64% |
| Phosphorus | 372 mg | 53% |
| Potassium | 968 mg | 21% |
| Selenium | 41.6 µg | 76% |
| Sodium | 1,394 mg | |
| Zinc | 4.3 mg | 54% |
| Thiamin (vitamin B1) | 1.3 mg | 116% |
| Riboflavin (vitamin B2) | 0.55 mg | 50% |
| Niacin (vitamin B3) | 9.8 mg | 70% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 0.86 mg | 66% |
| Folate (vitamin B9) | 195 µg | 49% |
| Cobalamin (vitamin B12) | 1.5 µg | 61% |
| Choline | 110 mg | 26% |
| Vitamin A | 34.3 µg | 5% |
| Vitamin C | 24.4 mg | 33% |
| Vitamin D (D2 + D3) | 83.9 IU | 14% |
| Vitamin E | 1.4 mg | 10% |
| Vitamin K | 49.4 µg | 55% |
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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