Brazilian · lunch, dinner

Frango com Quiabo (Brazilian Chicken and Okra Stew)

Frango com quiabo

Frango com Quiabo (Brazilian Chicken and Okra Stew) — from Receitas's cooking video Watch how it’s made · 17:53

Video by Receitas on YouTube, in Portuguese · Open on YouTube

70 minServes 4462 kcal a serve
  • Low carb (9.2 g net carbs) but not keto: 51% of the energy is from fat, and keto meals get about 60% or more
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

44 g protein and 9 g net carbs a serve from skin-on chicken braised with okra, tomato and capsicum, which also make it rich in vitamin C.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 14

Method

The cook speaks Portuguese; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Season the chicken thighs and drumsticks with the juice of 1 lime, 2 tsp salt, 1 tsp colorau, 1 tsp cumin and pepper. Rub the seasoning in with your hands and leave for 15 minutes. 0:15
  2. Meanwhile cut the yellow capsicum into 1 cm cubes, seed and finely dice the tomato, and finely chop the onion and garlic. 2:44
  3. Heat 1 tbsp olive oil in a wide, shallow casserole over medium heat. Brown the chicken skin side down for about 4 minutes, then 4 minutes on the other side. Lift out and keep the marinade juices. 5:02
  4. In the chicken fat left in the pan, cook the onion and tomato with a pinch of salt for 2 minutes, pressing into a paste. Add the capsicum for 2 minutes, then the garlic for 1 minute. 7:42
  5. Pour in 2½ cups water, scraping up the browned bits, add the leftover marinade and ½ tsp salt and bring to the boil. Return the chicken skin side up (half submerged) and cook 25 minutes over medium heat, lid ajar. 9:59
  6. While it cooks, trim the okra, cut each into 3 pieces on the diagonal and toss with the juice of the second lime — it helps keep the okra from turning slimy. 11:59
  7. Tuck the okra between the chicken pieces and cook 5 minutes more, uncovered, spooning the sauce over, until the okra is just tender and the sauce has thickened. 16:27

Tip. Serves 4 (our estimate: a thigh and a drumstick each). Rita Lobo serves it with creamy canjiquinha (cracked-corn porridge) and crispy okra roasted at 200 °C for 30 minutes; in Minas Gerais it is also eaten with angu or rice.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy462 kcal1,930 kJ
Protein44 g88% of a day
Fibre3.7 g13% of a day
Carbohydrate13 g9.2 g net · 4.9 g sugars5% of a day
Fat26 g6.7 g saturated34% of a day
Sodium1,660 mg72% of a day

Where the energy comes from one serve

  • Net carbs 8%
  • Protein 39%
  • Fat 53%

Very low carb: under 10% of the energy is from carbs.

One serve has about 72% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin C High78%

71 mg a serve, mostly from yellow capsicum (68%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Selenium High72%

40 µg a serve, mostly from bone-in chicken thighs (55%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High52%

0.9 mg a serve, mostly from bone-in chicken thighs (34%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc High41%

4.5 mg a serve, mostly from bone-in chicken thighs (44%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B12 High24%

0.6 µg a serve, mostly from bone-in chicken thighs (53%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin K High22%

26 µg a serve, mostly from okra (60%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Magnesium Source19%

81 mg a serve, mostly from okra (35%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A Source19%

174 µg a serve, mostly from yellow capsicum (34%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Folate Source18%

72 µg a serve, mostly from okra (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Iron Source17%

3.1 mg a serve, mostly from bone-in chicken thighs (35%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Potassium Source16%

770 mg a serve, mostly from bone-in chicken thighs (29%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin E Source14%

2.1 mg a serve, mostly from yellow capsicum (29%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Omega-3 Source13%

0.2 g a serve, mostly from bone-in chicken thighs (48%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Show the other 2
Calcium7%

88 mg a serve, mostly from okra (47%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D1%

0.3 µg a serve, mostly from bone-in chicken thighs (75%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

You might also like

Browse all 953 recipes

Recipe and video by Receitas; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.