Recipes · Costa Rican · Main Courses
Arroz con Pollo (Costa Rican)
One serving has 545 kcal and 34 g protein, and at least a fifth of a woman's daily need of niacin (82%), selenium (77%), pyridoxine (72%), manganese (60%), thiamin (60%) and vitamin C (55%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (474 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: celery, poultry
Ingredients
- 130 g Chicken thighs, boneless, skinless, raw
- 70 g Rice, white, long-grain
- 25 g Bell pepper, red, raw
- 25 g Carrots, raw
- 20 g Peas, green, frozen
- 25 g Onions, raw
- 6 g Garlic, raw
- 1.5 g Sazón seasoning
- 160 g Chicken broth
- 8 g Vegetable oil
- 3 g Cilantro, fresh
- 0.5 g Salt
Method
- Cut the chicken thighs into bite-sized pieces.
- Heat the oil in a wide pot and brown the chicken for 6-7 minutes over medium-high heat until no pink remains.
- Add the onion, garlic, bell pepper and carrot and cook for 5 minutes until softened.
- Stir in the sazón, then add the rice and chicken broth and bring to a boil.
- Cover, lower the heat to a gentle simmer and cook for 18 minutes without lifting the lid.
- Stir in the peas, cover again and cook for 3 more minutes off the heat, using the last of the steam to warm them through.
- Check the chicken is cooked through and juices run clear, season with the salt, fluff with a fork, scatter with cilantro and serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 545 kcal | 26% |
| Carbohydrates | 67.7 g | |
| Water | 353 mL | |
| Fiber | 3.7 g | 12% |
| Protein | 33.8 g | 70% |
| Tryptophan | 0.37 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.7 g | |
| Lysine | 2.7 g | |
| Methionine | 0.88 g | |
| Cystine | 0.44 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 0.93 g | |
| Fat | 14.4 g | |
| Monounsaturated | 4 g | |
| Polyunsaturated | 6.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.2 g | |
| Saturated | 2.9 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 125 mg | |
| Calcium | 68.2 mg | 7% |
| Copper | 0.33 mg | 37% |
| Iron | 4.9 mg | 27% |
| Magnesium | 65 mg | 21% |
| Manganese | 1.1 mg | 60% |
| Phosphorus | 377 mg | 54% |
| Potassium | 663 mg | 14% |
| Selenium | 42.4 µg | 77% |
| Sodium | 1,213 mg | |
| Zinc | 3.3 mg | 42% |
| Thiamin (vitamin B1) | 0.66 mg | 60% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 11.4 mg | 82% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.93 mg | 72% |
| Folate (vitamin B9) | 201 µg | 50% |
| Cobalamin (vitamin B12) | 0.83 µg | 35% |
| Choline | 87.7 mg | 21% |
| Vitamin A | 288 µg | 41% |
| Vitamin C | 41.5 mg | 55% |
| Vitamin D (D2 + D3) | 1.3 IU | 0% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 38.2 µg | 42% |
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 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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