One-Dish Chicken & Rice (Asopao de Pollo)

One-Dish Chicken & Rice (Asopao de Pollo)

This Puerto Rican one-dish chicken and rice stew is rich in flavor.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber Low Calorie Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
8 30 min 1 hr 20 min

Directions

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 1/4 pounds boneless, skinless chicken thighs, trimmed and cut into 2-inch pieces
  • 4 Anaheim or poblano chile peppers, chopped
  • 1 small onion, chopped
  • 1 tablespoon dried oregano, crushed
  • 1 teaspoon sweet paprika
  • 1 teaspoon salt
  • 1 8-ounce ca tomato sauce
  • 1 tomato, chopped
  • 1 4-ounce ja pimientos, rinsed
  • 8 pimiento-stuffed green olives, sliced
  • 2 tablespoon capers, rinsed
  • 8 cups water
  • 2 1/2 cups brown rice
  • 2/3 cup packed chopped fresh cilantro

Cooking Instruction

Step 1

Heat oil in a Dutch oven over medium-high heat. Add chicken, chiles, onion, oregano, paprika and salt and cook, stirring, until the onions have softened, 3 to 5 minutes.

Step 2

Add tomato sauce, tomato, pimientos, olives, capers and water and bring to a boil. Stir in rice; return to a boil. Reduce heat to a simmer and cook, uncovered, until the sauce is thick, the rice is tender and the chicken is cooked through, 35 to 45 minutes. Stir in cilantro and serve.


Nutrition

  • Serving: Per serving
  • Calories: 451
  • Carbohydrates: 51g
  • Fat: 14g
  • Protein: 30g
  • Dietary Fiber: 5g
  • Saturated Fat: 3g
  • Monounsaturated Fat: 6g
  • Cholesterol: 85mg
  • Potassium: 518mg
  • Sodium: 635mg
  • Exchanges: 3 starch, 1 vegetable, 3 lean meat
  • Carbohydrate Servings: 3