Pollo, Quimbobó Y Platano (Chicken, Okra and Plantain)

Gluten Free
Dairy Free
Health score
23%
Pollo, Quimbobó Y Platano (Chicken, Okra and Plantain)
80 min.
8
296kcal

Suggestions

Ingredients

  •  chicken breast whole bone-in cut into 8 pieces or 8 pieces of chicken breasts or 8 chicken legs, & thighs
  • 0.3 teaspoon cumin 
  • servings olive oil extra virgin for sauteing
  •  garlic clove mashed
  •  bell pepper green chopped
  • teaspoons olives packed (liquid that olives are in)
  •  penzey's southwest seasoning whole for seasoning
  • cup okra chopped
  •  onion chopped
  •  pimiento stuffed olives green chopped
  •  over-ripe plantain black ripe ( peels, mushy inside)
  • 0.3 cup raisins 
  •  bell pepper red chopped
  • servings pepper red crushed to taste
  • teaspoon salt to taste
  • pinch sugar (to cut the acidity)
  • tablespoons tomato paste 
  • ounces tomato sauce 
  •  tomatoes chopped
  • 1.5 cups chicken broth 

Equipment

  • pot

Directions

  1. Marinate chicken overnight with juice of one whole lemon, 4 mashed garlic cloves, cumin and a sprinkle of salt.When ready to cook, pat dry.In a large pot, add olive oil.Brown chicken on all sides.
  2. Remove chicken and put aside.
  3. Add a little more oil to pot.Saut onions and bell peppers till soft.
  4. Add okra and stir-fry a few minutes.
  5. Add rest of garlic and saut 30 seconds.
  6. Add rest of ingredients and saute one minute.
  7. Add water or chicken broth.Turn heat up high till liquid boils.
  8. Add chicken.Lower heat.Cover and simmer on very low for 1 hour.
  9. Serve with white fluffy rice and salad of tomatoes and lettuce.

Nutrition Facts

Calories296kcal
Protein12.72%
Fat47.58%
Carbs39.7%

Properties

Glycemic Index
49.74
Glycemic Load
4.75
Inflammation Score
-9
Nutrition Score
18.295217392237%

Flavonoids

Naringenin
0.31mg
Apigenin
0.02mg
Luteolin
0.85mg
Isorhamnetin
2.07mg
Kaempferol
0.33mg
Myricetin
0.12mg
Quercetin
11.68mg

Nutrients percent of daily need

Calories:295.65kcal
14.78%
Fat:16.63g
25.58%
Saturated Fat:2.41g
15.04%
Carbohydrates:31.22g
10.41%
Net Carbohydrates:26.35g
9.58%
Sugar:13.85g
15.39%
Cholesterol:18.08mg
6.03%
Sodium:626.99mg
27.26%
Alcohol:0g
100%
Protein:10g
20.01%
Vitamin C:55.88mg
67.74%
Vitamin A:2309.98IU
46.2%
Vitamin K:35.19µg
33.52%
Vitamin B6:0.64mg
32.07%
Vitamin E:4.22mg
28.14%
Vitamin B3:5.25mg
26.23%
Potassium:843.11mg
24.09%
Manganese:0.46mg
22.78%
Fiber:4.87g
19.48%
Selenium:11.32µg
16.17%
Phosphorus:150.09mg
15.01%
Magnesium:55.66mg
13.92%
Copper:0.23mg
11.51%
Folate:45.84µg
11.46%
Iron:1.95mg
10.81%
Vitamin B2:0.18mg
10.35%
Vitamin B1:0.15mg
10.02%
Vitamin B5:0.85mg
8.54%
Calcium:55.73mg
5.57%
Zinc:0.8mg
5.31%
Vitamin B12:0.1µg
1.68%
Source:Food.com