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Arroz con Pollo (Chicken and Rice)

This one skillet meal makes a quick, tasty, and healthy weeknight dinner.

  • 6 Servings
  • $6.00 - $8.99

Ingredients

  • 2 tablespoons vegetable oil
  • 1 whole chicken, cut up, skin removed
  • 1 medium green pepper, chopped
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 2 tomatoes, chopped
  • 2 1/4 cups chicken broth, low-sodium
  • 1 bay leaf
  • salt
  • pepper
  • 1 cup rice, uncooked
  • 1 cup peas

Steps

1

Wash hands with soap and water.

2

In a large skillet heat oil over medium-high heat and brown chicken on both sides.

3

Add green pepper, onion, and garlic and cook for about 5 minutes.

4

Add tomato, chicken broth, bay leaf. Add salt & pepper to taste.

5

Cover and cook for 20 minutes.

6

Add rice, stir well, cover and simmer for 20-30 minutes longer, or until all liquid has been absorbed and chicken is tender.

7

Add peas, cook until hot. Remove bay leaf before serving.

Ingredients

Serving Size: 1/6 of recipe (297g)

NutrientsAmount
Total Calories360
Total Fat9 g
Saturated Fat2 g
Monounsaturated Fat3 g
Polyunsaturated Fat3 g
Linoleic Acid2 g
α-Linolenic Acid0.3 g
Omega 3 - EPA13 mg
Omega 3 - DHA40 mg
Cholesterol86 mg
Carbohydrates35 g
Dietary Fiber3 g
Total Sugars4 g
Added Sugars included0 g
Protein33 g
Minerals
Calcium46 mg
Potassium618 mg
Sodium150 mg
Copper251 mcg
Iron3 mg
Magnesium57 mg
Phosphorus370 mg
Selenium30 mcg
Zinc2 mg
Vitamins
Vitamin A66 mcg RAE
Vitamin B60.8 mg
Vitamin B120.5 mg
Vitamin C26 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K20 mcg
Folate123 mcg DFE
Thiamin0.4 mg
Riboflavin0.3 mg
Niacin14 mg

Source:

  • Wellness Ways Resource Book: Taste of the World
  • University of Illinois Extension Service