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
- 1Dry the chicken thighs thoroughly with paper towels. Cut into 2-inch cubes. Season with Adobo.
- 2Set a Dutch oven over medium-high heat. Add the oil. Once it has warmed, add the chicken in one layer and brown.
- 3Once the chicken has browned, remove it from the pot and set it aside. Add the onion to the pot, and cook until translucent, about 2 minutes. Add the garlic and cook until fragrant, about 1 minute.
- 4Add the sofrito and tomato sauce. Cook for 2 to 3 minutes until it is thick and bubbly.
- 5Add the sazón, bay leaves, oregano, olives, potatoes, carrots, and chicken broth. Bring the mixture to a boil.
- 6Add the chicken back into the pot. Lower the heat, cover the pot, and simmer for 40-50 minutes until the chicken is cooked through.
- 7If you find your broth to be too watery you can make a cornstarch slurry. Mix 1 tablespoon of cornstarch with two tablespoons of cold water. Add it to the stew, then bring the stew to a boil for 1 minute while continuously stirring.
- 8Take the stew off the heat, sample it, and add salt and pepper to taste. Remove the bay leaves before serving.
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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