Recipes · Peruvian · Soups and Broths
Aguadito de Pollo
One serving has 489 kcal and 37 g protein, and at least a fifth of a woman's daily need of vitamin K (109%), niacin (83%), selenium (78%), pyridoxine (74%), phosphorus (56%) and vitamin A (52%). Ready in 50 minutes.
- Preparation: 10 min
- Cooking: 40 min
- Makes: 1 serving (671 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: celery, poultry
Ingredients
- 150 g Chicken thighs, boneless, skinless, raw
- 40 g Rice, white, long-grain
- 200 g Chicken broth
- 150 g Water
- 20 g Cilantro, fresh
- 5 g Garlic, raw
- 30 g Onions, raw
- 5 g Chili peppers, red, raw
- 30 g Peas, green, frozen
- 30 g Carrots, raw
- 10 g Vegetable oil
- 1 g Salt
Method
- Heat the oil in a pot and fry the onion, garlic and chile for 4-5 minutes until softened.
- Add the chicken thighs and sear for 2-3 minutes, then add the broth and water; bring to a boil and simmer for 15 minutes.
- Remove the chicken, shred it, and return it to the pot with the rice, carrot and salt; simmer for 15 minutes until the rice is tender.
- Blend the cilantro with a little of the soup broth until smooth, then stir it back into the pot along with the peas.
- Simmer for a final 5 minutes and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 489 kcal | 23% |
| Carbohydrates | 45.5 g | |
| Water | 567 mL | |
| Fiber | 4 g | 13% |
| Protein | 36.6 g | 76% |
| Tryptophan | 0.39 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 3 g | |
| Methionine | 0.95 g | |
| Cystine | 0.44 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.7 g | |
| Histidine | 1 g | |
| Fat | 17.2 g | |
| Monounsaturated | 4.7 g | |
| Polyunsaturated | 7.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.3 g | |
| Saturated | 3.3 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 145 mg | |
| Calcium | 81 mg | 8% |
| Copper | 0.36 mg | 40% |
| Iron | 4.2 mg | 23% |
| Magnesium | 70 mg | 23% |
| Manganese | 0.85 mg | 47% |
| Phosphorus | 395 mg | 56% |
| Potassium | 771 mg | 16% |
| Selenium | 42.9 µg | 78% |
| Sodium | 1,345 mg | |
| Zinc | 3.5 mg | 44% |
| Thiamin (vitamin B1) | 0.54 mg | 49% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 11.6 mg | 83% |
| Pantothenic acid (vitamin B5) | 0.84 mg | 17% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 139 µg | 35% |
| Cobalamin (vitamin B12) | 0.96 µg | 40% |
| Choline | 102 mg | 24% |
| Vitamin A | 362 µg | 52% |
| Vitamin C | 23.5 mg | 31% |
| Vitamin D (D2 + D3) | 1.5 IU | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 98 µg | 109% |
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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