Arroz de Galinha

Arroz de Galinha is a traditional Brazilian rice dish featuring tender chicken cooked with aromatic herbs and spices, resulting in a comforting and flavorful meal. This healthy version incorporates vegetables and brown rice, making it a nutritious choice for any occasion.

Ingredients

• Brown rice - 150 grams
• Chicken breast - 200 grams, diced
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Bell pepper - 1 medium, diced
• Carrot - 1 medium, diced
• Green peas - 50 grams (fresh or frozen)
• Olive oil - 1 tablespoon
• Chicken broth - 400 ml
• Fresh parsley - 2 tablespoons, chopped
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Turmeric - 1/2 teaspoon
• Lemon juice - 1 tablespoon

Steps

1. Rinse the brown rice under cold water until the water runs clear, then soak it in water for 20 minutes.
2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until translucent.
3. Add the diced chicken breast to the skillet and cook until browned on all sides, about 5-7 minutes.
4. Stir in the diced bell pepper, carrot, and green peas, cooking for another 5 minutes until the vegetables begin to soften.
5. Drain the soaked rice and add it to the skillet, stirring well to combine with the chicken and vegetables.
6. Pour in the chicken broth, then add the salt, black pepper, turmeric, and lemon juice. Bring to a boil.
7. Once boiling, reduce the heat to low, cover, and let it simmer for about 25 minutes or until the rice is cooked and has absorbed the liquid.
8. Remove from heat, stir in the chopped parsley, and let it sit covered for an additional 5 minutes before serving.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 60 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.3 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in fiber, promoting digestive health.

Tags