Galinhada

Galinhada is a traditional Brazilian chicken and rice dish, bursting with flavors from aromatic spices and fresh ingredients. This high-protein meal is not only hearty but also a perfect comfort food for lunch.

Ingredients

• Chicken thighs - 400 grams
• Long-grain rice - 1 cup (200 grams)
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Red bell pepper - 1, diced
• Tomato - 1 large, chopped
• Chicken broth - 500 ml
• Olive oil - 2 tablespoons
• Paprika - 1 teaspoon
• Turmeric - 1/2 teaspoon
• Black pepper - 1/2 teaspoon
• Salt - to taste
• Fresh parsley - for garnish

Steps

1. In a large skillet, heat the olive oil over medium heat. Add the diced onion and garlic, sautéing until the onion is translucent.
2. Add the chicken thighs to the skillet, cooking until browned on all sides, about 5-7 minutes.
3. Stir in the diced red bell pepper and chopped tomato. Cook for another 3-4 minutes until the vegetables have softened.
4. Sprinkle in the paprika, turmeric, black pepper, and salt, mixing well to coat the chicken and vegetables with the spices.
5. Add the rice to the skillet, stirring to combine with the chicken and vegetables.
6. Pour in the chicken broth, bringing the mixture to a boil. Once boiling, reduce the heat to low, cover, and let simmer for about 20 minutes, or until the rice is cooked and liquid is absorbed.
7. Remove from heat and let it sit covered for an additional 5 minutes. Fluff the rice with a fork before serving.
8. Garnish with fresh parsley and serve hot.

Nutrition

• Calories: 550
• Protein: 38 g
• Carbs: 65 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 115 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein, which supports muscle repair and growth.
• Rich in vitamins and minerals from fresh vegetables.

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