Recipes · Dominican · Soups and Broths
Asopao de Pollo (Chicken and Rice Stew)
One serving has 475 kcal and 32 g protein, and at least a fifth of a woman's daily need of niacin (78%), selenium (72%), pyridoxine (65%), phosphorus (49%), thiamin (49%) and manganese (47%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (486 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: celery, poultry
Ingredients
- 130 g Chicken thighs, boneless, skinless, raw
- 50 g Rice, white, medium-grain
- 20 g Tomato sauce, canned
- 30 g Onions, raw
- 20 g Bell pepper, green, raw
- 5 g Garlic, raw
- 3 g Cilantro, fresh
- 8 g Olives, green
- 190 g Chicken broth
- 2 g Sazón seasoning
- 8 g Olive oil
- 20 g Peas, green, frozen
Method
- Cut the chicken into bite-sized pieces and sauté the onion, pepper, garlic and sazón in the oil until fragrant.
- Add the chicken and cook, stirring, until lightly browned on the outside.
- Pour in the broth and tomato sauce, bring to a simmer and cook for 15 minutes.
- Stir in the rice, olives and peas, and simmer uncovered, stirring occasionally, for 15-18 minutes until the rice is tender, the chicken is cooked through (74 °C/165 °F, juices run clear), and the stew is thick but still soupy.
- Taste before adding any extra salt, since the broth, sazón and olives are already salty; stir in the cilantro and serve hot in bowls.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 475 kcal | 22% |
| Carbohydrates | 50.1 g | |
| Water | 383 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 32.3 g | 67% |
| Tryptophan | 0.35 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.6 g | |
| Methionine | 0.83 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.5 g | |
| Histidine | 0.88 g | |
| Fat | 15.5 g | |
| Monounsaturated | 8.8 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2 g | |
| Saturated | 2.9 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 126 mg | |
| Calcium | 52.6 mg | 5% |
| Copper | 0.27 mg | 30% |
| Iron | 4.2 mg | 23% |
| Magnesium | 65.4 mg | 21% |
| Manganese | 0.84 mg | 47% |
| Phosphorus | 346 mg | 49% |
| Potassium | 600 mg | 13% |
| Selenium | 39.5 µg | 72% |
| Sodium | 1,414 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 0.54 mg | 49% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 10.9 mg | 78% |
| Pantothenic acid (vitamin B5) | 0.95 mg | 19% |
| Pyridoxine (vitamin B6) | 0.84 mg | 65% |
| Folate (vitamin B9) | 143 µg | 36% |
| Cobalamin (vitamin B12) | 0.83 µg | 35% |
| Choline | 84.6 mg | 20% |
| Vitamin A | 49.4 µg | 7% |
| Vitamin C | 25.7 mg | 34% |
| Vitamin D (D2 + D3) | 1.3 IU | 0% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 25.8 µg | 29% |
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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