Arroz de Frango

Arroz de Frango is a classic Brazilian dish that combines tender chicken with flavorful rice, creating a comforting and hearty meal. This high-protein dish is not only delicious but also packed with nutrients, making it a perfect choice for a satisfying dinner.

Ingredients

• Chicken thighs - 300 grams, boneless and skinless
• Olive oil - 2 tablespoons
• Onion - 1 medium, chopped
• Garlic - 3 cloves, minced
• Bell pepper - 1 medium, diced
• Carrot - 1 medium, diced
• Tomato - 1 medium, chopped
• Long-grain rice - 150 grams
• Chicken broth - 500 milliliters
• Black beans - 100 grams, cooked
• Bay leaf - 1
• Paprika - 1 teaspoon
• Salt - 1 teaspoon (or to taste)
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped for garnish

Steps

1. Heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
2. Add the minced garlic, diced bell pepper, and carrot. Cook for another 5 minutes, stirring occasionally.
3. Increase the heat to medium-high and add the chicken thighs. Season with salt, black pepper, and paprika. Cook until the chicken is browned on all sides, about 5-7 minutes.
4. Stir in the chopped tomato and cook for an additional 2 minutes until softened.
5. Add the rice, chicken broth, black beans, and bay leaf. Bring to a boil, then reduce the heat to low and cover the skillet.
6. Simmer for about 20 minutes, or until the rice is cooked and has absorbed the liquid. Remove the bay leaf before serving.
7. Fluff the rice with a fork and garnish with chopped fresh parsley before serving.

Nutrition

• Calories: 480
• Protein: 35 g
• Carbs: 55 g
• Fiber: 7 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 100 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Contains fiber from beans and vegetables, aiding digestion.

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