Spanish-Style Braised Chicken with Rice
The high niacin and iron content of "Arroz con pollo", as it is known in Spain, is particularly beneficial to pregnant and breastfeeding women. Niacin has a positive effect on energy production and iron on blood formation. The high protein content and the vitamins from the vegetables ensure that the whole body remains fit.
Do you prefer fresh instead of canned tomatoes? Dip the fresh tomatoes briefly in boiling water and rinse them cold - then the skin can be peeled smooth, then dice the tomatoes. If liquid is missing, simply add a little more vegetable stock or white wine to the rice.
(Percentage of daily recommendation)
|Calorie||766 kcal||(36 %)|
|Protein||68 g||(69 %)|
|Fat||34 g||(29 %)|
|Carbohydrates||42 g||(28 %)|
|Sugar added||0 g||(0 %)|
|Roughage||5 g||(17 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||3.4 mg||(28 %)|
|Vitamin B₁||0.6 mg||(60 %)|
|Vitamin B₂||0.6 mg||(55 %)|
|Niacin||34.4 mg||(287 %)|
|Vitamin B₆||2.1 mg||(150 %)|
|Folate||68 μg||(23 %)|
|Pantothenic acid||4.1 mg||(68 %)|
|Biotin||16.9 μg||(38 %)|
|Vitamin B₁₂||1.3 μg||(43 %)|
|Vitamin C||66 mg||(69 %)|
|Potassium||1,218 mg||(30 %)|
|Calcium||108 mg||(11 %)|
|Magnesium||167 mg||(56 %)|
|Iron||5 mg||(33 %)|
|Iodine||39 μg||(20 %)|
|Zinc||4.3 mg||(54 %)|
|Saturated fatty acids||9.8 g|
|Uric acid||468 mg|
- 1 large red Bell pepper
- 2 onions
- 3 garlic cloves
- 1 chicken (ready to cook, about 1.2 kg)
- 2 Tbsps olive oil
- 2 Tbsps Spanish ground paprika (or 1 tablespoon each sweet and hot paprika)
- 7 ozs Brown rice
- ¾ cup dry white wine
- 15 ozs Canned tomatoes (drained, juice reserved)
- 2 cups vegetable stock
- 1 bay leaf
- 3 ozs green Olives (pitted)
- 1 bunch cilantro (or flat-leaf parsley)
Cut bell pepper into quarters and remove the seeds. Peel onions. Cut both into 1 cm (approximately 1/2 inch) cubes. Peel the garlic cloves and chop finely.
Rinse the chicken, pat dry and cut with a large knife into 8 parts.
Heat the oil in a roasting pan. Season chicken pieces with salt and pepper and fry until golden brown, remove and place on a plate.
Drain roasting pan, leaving about 1 tablespoon of drippings in the pan. Add bell pepper, onions and garlic and sauté in remaining fat over medium heat for 2-3 minutes. Season with salt and pepper.
Add paprika and rice and sauté briefly while stirring. Pour in white wine to deglaze and cook for 2 minutes.
Add the tomatoes with their juice, vegetable broth and bay leaf to the rice and bring to a boil again.
Add chicken pieces to pan and bring everything to a boil again briefly. Cover roasting pan with aluminum foil or a lid and seal well. Bake in a preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) on the bottom rack for 50-60 minutes.
Meanwhile, coarsely chop olives. Rinse cilantro or parsley, shake dry, pluck and chop the leaves.
At the end of the cooking time, mix the olives into the rice, season with salt and pepper, sprinkle with cilantro or parsley and leave for another 5 minutes in switched-off oven. Arrange chicken and rice on plates and serve.