Rice with Chicken | Arroz Con Pollo
Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.
This stewed chicken and rice dish comes together with tomatoes and traditional seasonings. This one-pan meal is an all-time favorite.
Forberedelse: 30 min · Tilberedning: 75 min
Ingredienser
- 4 6-ounce chicken thighs (bone-in, skin removed) næringsindhold
- 1/2 teaspoon Kosher salt næringsindhold
- 1/2 teaspoon black pepper næringsindhold
- 1 yellow onion (peeled and chopped) næringsindhold
- 1 bell pepper (cored, seeded, and chopped) næringsindhold
- 3 garlic cloves (peeled and minced) næringsindhold
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano næringsindhold
- 1 cup long-grain white rice (uncooked) næringsindhold
- 1 can (14.5 oz) low-sodium diced tomatoes (including liquid) næringsindhold
- 2 cups water
- 1 cube low sodium chicken bouillon
Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.
Næringsindhold pr. portion
| Næringsstof | Pr. portion | % DV |
|---|---|---|
| Kalorier | 363 kcal | |
| Fedt i alt | 9 g | 12 % |
| Mættet fedt | 2 g | 10 % |
| Kolesterol | 112 mg | 37 % |
| Natrium | 580 mg | 25 % |
| Kulhydrat i alt | 45 g | 16 % |
| Kostfibre | 5 g | 18 % |
| Sukkerarter i alt | 5 g | |
| Tilsat sukker | 0 g | 0 % |
| Protein | 26 g | 52 % |
| D-vitamin | 0 µg | 0 % |
| Calcium | 88 mg | 7 % |
| Jern | 3 mg | 17 % |
| Kalium | 610 mg | 13 % |
Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.
MyPlate-fødevaregrupper pr. portion
- Protein Foods: 3 ounces
Fremgangsmåde
- To trim, lay chicken thighs on the cutting board, skin side up. Push the chicken down so the excess fat is on the cutting board (the excess is the part that isn’t right on top of the chicken). Using kitchen scissors or a sharp knife, cut off excess fat and discard. Pat chicken dry with paper towels, and discard towels.
- Place the skillet over medium high heat and when it is hot, add the chicken thighs, skin side down and cook until browned, then flip, about 5 minutes on each side.
- Turn the heat off, carefully remove the chicken from the skillet and transfer to the plate. Pour off all but 1 tablespoon fat.
- Reheat the skillet over low heat and add the onion, pepper, garlic, cumin, and oregano and cook until the onion is softened, about 10 minutes.
- Add the uncooked rice and tomatoes and stir well.
- Add the water and bouillon cube and bring to a boil over high heat. Return chicken to pan, skin side down, turn the heat down to low and cover.
- Cook chicken for 20 minutes and then carefully flip so that the skin side is up.
- Cover and cook for an additional 20 minutes. Serve right away.
Noter
Learn more about: Bell Peppers Garlic Onions
Kilde
USDA Center for Nutrition Policy and Promotion
Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/rice-chicken-arroz-con-pollo, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.
Generel ernæringsinformation, ikke medicinsk rådgivning.