Recipes · Dominican · Main Courses
Locrio de Pollo
One serving has 714 kcal and 32 g protein, and at least a fifth of a woman's daily need of niacin (78%), selenium (75%), pyridoxine (62%), manganese (56%), thiamin (54%) and phosphorus (51%). Ready in 55 minutes.
.jpg){kind=link}
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (449 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: celery, poultry
Ingredients
- 150 g Chicken thighs, skin-on, raw
- 70 g Rice, white, long-grain
- 15 g Tomato paste
- 20 g Onions, raw
- 15 g Bell pepper, green, raw
- 6 g Garlic, raw
- 1.5 g Sazón seasoning
- 10 g Olives, green
- 150 g Chicken broth
- 8 g Vegetable oil
- 3 g Cilantro, fresh
Method
- Cut the chicken into pieces and brown it in the oil over medium-high heat for 7-8 minutes until golden on all sides.
- Add the onion, bell pepper and garlic and cook for 5 minutes until softened.
- Stir in the tomato paste and sazón and cook for 2 minutes.
- Add the rice, chicken broth and olives and bring to a boil.
- Cover, lower the heat and simmer for 18-20 minutes without lifting the lid, until the rice is tender and the chicken is cooked through with clear juices.
- Fluff with a fork, scatter with cilantro and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 714 kcal | 34% |
| Carbohydrates | 64.9 g | |
| Water | 311 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 32.3 g | 67% |
| Tryptophan | 0.32 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.4 g | |
| Lysine | 2.4 g | |
| Methionine | 0.78 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.5 g | |
| Histidine | 0.84 g | |
| Fat | 35.4 g | |
| Monounsaturated | 13.6 g | |
| Polyunsaturated | 10.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 8.9 g | |
| Saturated | 8.4 g | |
| Trans-Fats | 0.18 g | |
| Cholesterol | 150 mg | |
| Calcium | 65.7 mg | 7% |
| Copper | 0.37 mg | 41% |
| Iron | 4.9 mg | 27% |
| Magnesium | 59.2 mg | 19% |
| Manganese | 1 mg | 56% |
| Phosphorus | 354 mg | 51% |
| Potassium | 665 mg | 14% |
| Selenium | 41.4 µg | 75% |
| Sodium | 1,105 mg | |
| Zinc | 3 mg | 38% |
| Thiamin (vitamin B1) | 0.59 mg | 54% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 10.9 mg | 78% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.81 mg | 62% |
| Folate (vitamin B9) | 176 µg | 44% |
| Cobalamin (vitamin B12) | 0.96 µg | 40% |
| Choline | 85.1 mg | 20% |
| Vitamin A | 60.7 µg | 9% |
| Vitamin C | 19.5 mg | 26% |
| Vitamin D (D2 + D3) | 4.5 IU | 1% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 30.4 µg | 34% |
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.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.