
Pollo Guisado (Puerto Rican Chicken Stew)
This Pollo Guisado delivers 43g protein and 569 calories per serving — a balanced option for maintenance or lean-bulk phases. Four servings cook on the stovetop in quick prep time, allowing you to cover multiple dinners with authentic flavour without ingredient guessing. It's built for lifters who want structure without overthinking macro distribution.
Ingredients
- •Chicken Thigh, Boneless Skinless(680g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Adobo seasoning blend(10g)
- •Vegetable oil(30g)
- •Yellow Onion
- •Garlic(180g)
- •Sofrito, Prepared(120g)
- •Tomato Sauce(227g)
- •SazóN Seasoning Blend, With Annatto
- •2 bay leaves ($0.20)
- •Oregano, Dried(10g)
- •Olives, Black, Canned, Pitted(60g)
- •Potato, Yukon Gold(240g)
- •Carrots(240g)
- •Low Sodium Chicken Broth(720g)
Instructions
- 1Pat the chicken thighs dry with paper towels, cut into 2-inch cubes, and season evenly with Adobo seasoning.
- 2Heat the vegetable oil in a Dutch oven over medium-high heat for 1–2 minutes until shimmering. Working in a single layer, brown the chicken for 6–8 minutes per side until deeply golden. Transfer the browned chicken to a plate.
- 3Add the diced onion to the same pot and cook for 2–3 minutes over medium heat, stirring occasionally, until translucent. Add the minced garlic and cook for 1 minute until fragrant.
- 4Stir in the sofrito and tomato sauce. Cook for 2–3 minutes over medium heat, stirring frequently, until the mixture darkens and becomes thick and bubbly.
- 5Add the Sazón seasoning, oregano, black olives, potatoes, carrots, and chicken broth to the pot. Bring to a boil over medium-high heat, then return the chicken to the pot.
- 6Reduce heat to low, cover the Dutch oven, and simmer for 40–50 minutes until the chicken is tender and cooked through (internal temperature 165°F) and the potatoes are fork-tender.
- 7If the broth is too watery, mix cornstarch with cold water to form a slurry, stir it into the stew, and bring to a boil for 1 minute while stirring constantly. Remove from heat, taste, and adjust seasoning with salt and pepper.
- 8Divide the Pollo Guisado evenly into 4 airtight containers while hot. Refrigerate for up to 4 days or freeze for up to 3 months.
Nutrition — Per Serving
569
calories
43g
protein
28g
fat
- Carbohydrates
- 40g
- Saturated fat
- 4.3g
- Sodium
- 1117 mg
- Dietary fiber
- 7.0g
4 servings per batch · ~629g each
Macro data sourced from USDA FoodData Central
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How much protein does Pollo Guisado have per serving?
Each serving delivers 43g of protein and 569 calories with 28g fat and 40g carbs. This balanced macronutrient profile works as a standalone dinner that contributes meaningfully to daily protein targets.
How long does Pollo Guisado take to make?
Classified as quick prep with 4 servings per batch on the stovetop, this Puerto Rican stew yields multiple meals in one preparation session. You can efficiently prepare a week of dinners in a single cook.
Is Pollo Guisado good for muscle gain?
At 43g protein and 569 calories per serving, Pollo Guisado works as a solid dinner option during muscle gain phases. The 40g carbs support workout recovery and energy, while the protein content contributes to daily muscle-building targets.
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