Brazilian · lunch, dinner

Galinhada: Brazilian Chicken and Saffron Rice

Galinhada: Brazilian Chicken and Saffron Rice — from Easy and Delish's cooking video Watch how it’s made · 6:32

Video by Easy and Delish on YouTube · Open on YouTube

60 minServes 5645 kcal a serve
  • 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.

A complete one-pot meal: each serve has about 35 g protein, most of it from the chicken thighs, with capsicum, tomato and peas cooked into the rice for about 50 mg vitamin C and no added sugar.

Printable PDFA4

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

Ingredients 18

Method

Tap a time to watch that step in the video.

  1. Rub the chicken thighs with the salt, pepper and cumin and leave at room temperature for 30 minutes. Meanwhile steep the saffron threads in ½ cup hot water. 0:23
  2. Heat the oil in a large pan over medium-high heat and sear the thighs skin-side down for 3–4 minutes until golden, then 3–4 minutes on the other side. Lift them onto a plate and pour off all but about 1 tbsp of fat. 0:53
  3. Lower the heat to medium and soften the onion and green capsicum for 3–4 minutes. Add the garlic for a minute, then stir the rice through for 2 minutes. 1:39
  4. Pour in the wine and let it almost evaporate. Stir in the tomato paste, broth, saffron water and bay leaf, nestle the chicken and its juices on top and bring to the boil. 2:21
  5. Cover and cook on medium-low for 12–15 minutes until the rice is al dente and has soaked up the liquid. Add the tomatoes and peas for the last 3 minutes, covered. 3:12
  6. Squeeze the lemon over the chicken and scatter with green onions to serve. 3:51

Tip. Serves 5 (the cook's written recipe). Use reduced-salt broth or halve the salt to cut sodium. Pressure-cooker option: cook 10 minutes on high, then release naturally.

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

One serve gives you 1 of 5

Energy645 kcal2,700 kJ
Protein35 g70% of a day
Fibre4.3 g15% of a day
Carbohydrate76 g72 g net · 6.4 g sugars28% of a day
Fat20 g5.1 g saturated26% of a day
Sodium1,390 mg61% of a day

Where the energy comes from one serve

  • Net carbs 47%
  • Protein 23%
  • Fat 30%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 86% of the 72 g of net carbs come from the parboiled long-grain white rice. To cut carbs, try cauliflower rice instead, or half and half.

One serve has about 61% 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

Selenium High78%

43 µg a serve, mostly from chicken thighs (56%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin C High56%

51 mg a serve, mostly from green bell pepper (63%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin B6 High42%

0.7 mg a serve, mostly from chicken thighs (46%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc High35%

3.9 mg a serve, mostly from chicken thighs (56%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Magnesium High20%

83 mg a serve, mostly from parboiled long-grain white rice (32%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin K Source19%

23 µg a serve, mostly from tomatoes (27%). 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.

Potassium Source17%

780 mg a serve, mostly from chicken thighs (31%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron Source16%

2.9 mg a serve, mostly from chicken thighs (41%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B12 Source14%

0.3 µg a serve, mostly from chicken thighs (100%). 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.

Folate Source13%

52 µg a serve, mostly from fresh or frozen peas (27%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin A Source11%

102 µg a serve, mostly from chicken thighs (49%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin E Source10%

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

Omega-3 Source10%

0.2 g a serve, mostly from chicken thighs (67%). 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
Calcium6%

77 mg a serve, mostly from parboiled long-grain white rice (29%). 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%

0.2 µg a serve, mostly from chicken thighs (100%). 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 Easy and Delish; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.