Pollo Guisado a la Jardinera (Braised Chicken with Vegetables)

Gluten Free
Dairy Free
Health score
30%
Pollo Guisado a la Jardinera (Braised Chicken with Vegetables)
45 min.
4
697kcal

Suggestions

Ingredients

  • large carrots peeled sliced
  • 0.5 cup chicken broth 
  •  skin-on chicken legs 
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic cloves 
  • cup green beans cut into bite size
  • teaspoon ground cumin 
  • tablespoons juice of lemon 
  •  onion finely chopped
  • 0.3 teaspoon oregano 
  •  bell pepper red sliced
  • servings salt and pepper 
  • teaspoon sugar 
  • cups tomato sauce 
  • tablespoons vegetable oil 

Equipment

  • frying pan
  • sauce pan
  • pot

Directions

  1. Season the chicken with the lemon juice, salt and pepper. Set aside for 15 minutes. In a sauce pan over medium-high heat, warm the oil. Working in batches, brown the chicken on both sides, about 9 minutes per batch.
  2. Transfer to a plate.
  3. Add the onion and bell pepper to the same sauce pan and cook, stirring occasionally, until softened, 3 to 4 minutes.
  4. Add the garlic and cook about 1 minute more.
  5. Add the broth, tomato sauce, sugar, cumin and oregano and bring to a boil, scraping up the browned bits from the pan bottom.Return the chicken to the pot, reduce the heat to low, and add the carrots and green beans. Cover and simmer until the chicken is cooked, about 25 to 30 minutes.
  6. Sprinkle fresh cilantro and serve over white rice.

Nutrition Facts

Calories697kcal
Protein26.05%
Fat62.71%
Carbs11.24%

Properties

Glycemic Index
84.73
Glycemic Load
5.65
Inflammation Score
-10
Nutrition Score
34.338695515757%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Luteolin
0.26mg
Isorhamnetin
1.38mg
Kaempferol
0.4mg
Myricetin
0.1mg
Quercetin
7.09mg

Nutrients percent of daily need

Calories:696.76kcal
34.84%
Fat:48.75g
75%
Saturated Fat:12.41g
77.56%
Carbohydrates:19.66g
6.55%
Net Carbohydrates:14.77g
5.37%
Sugar:10.83g
12.04%
Cholesterol:240.19mg
80.06%
Sodium:1130.46mg
49.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.57g
91.15%
Vitamin A:7980.81IU
159.62%
Vitamin C:60.05mg
72.79%
Vitamin B3:14.42mg
72.09%
Selenium:47.97µg
68.53%
Vitamin B6:1.19mg
59.27%
Phosphorus:479.85mg
47.99%
Vitamin K:43.95µg
41.86%
Potassium:1204.66mg
34.42%
Vitamin B5:3.27mg
32.65%
Vitamin B2:0.55mg
32.39%
Zinc:4.42mg
29.44%
Vitamin E:3.81mg
25.39%
Vitamin B12:1.45µg
24.14%
Iron:4mg
22.21%
Magnesium:88.81mg
22.2%
Manganese:0.43mg
21.61%
Vitamin B1:0.31mg
20.66%
Fiber:4.89g
19.58%
Copper:0.35mg
17.57%
Folate:59.44µg
14.86%
Calcium:84.17mg
8.42%
Vitamin D:0.26µg
1.72%