Dominican · lunch, dinner

Pollo Guisado (Dominican Braised Chicken)

Pollo guisado

Video by Cocinando con Yolanda on YouTube, in Spanish · Open on YouTube

45 minServes 4363 kcal a serve
  • Low carb (4.4 g net carbs) but not keto: 58% 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.

About 32 g protein and 4 g net carbs a serve: chicken browned in just ¼ tsp of sugar for the whole pot, then braised with peppers, tomato and onion, a low-carb main that keeps blood sugar steady.

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Ingredients 13

Method

The cook speaks Spanish; 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 with the sazón casero, oregano and ½ tsp salt, mix well and leave for 5 minutes. 0:47
  2. Heat the 3 tbsp oil in a heavy pot (caldero), add the ¼ tsp sugar and let it caramelise to a dark amber. 1:39
  3. Add the chicken pieces one at a time and turn them in the caramel so they take on its colour. 1:59
  4. Let the chicken brown, pouring small splashes of water around the edge of the pot now and then and turning the pieces until they are deep brown all over. Don't cover it at this stage. 3:00
  5. Push the chicken aside, fry the tomato paste in the centre for a minute, then add the green and red pepper, tomato, onion and cilantro and stir-fry about 5 minutes. 4:08
  6. Add a little more water, stir, cover and cook 10 minutes until the chicken is cooked through and sitting in a thick sauce. 5:35

Tip. Serves 4 (our estimate from 2 lb chicken). The cook serves it with moro (rice and black beans) and avocado; avocado and a salad keep it lighter. No sazón casero? Use crushed garlic, a little onion and cilantro.

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

One serve gives you 1 of 4

Energy363 kcal1,520 kJ
Protein32 g64% of a day
Fibre1.2 g4% of a day
Carbohydrate5.6 g4.4 g net · 2.5 g sugars2% of a day
Fat23 g4.3 g saturated30% of a day
Sodium500 mg22% of a day

Where the energy comes from one serve

  • Net carbs 5%
  • Protein 36%
  • Fat 59%

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

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

Omega-3 High63%

1 g a serve, mostly from oil (91%). 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.

Selenium High53%

29 µg a serve, mostly from chicken (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin C High33%

29 mg a serve, mostly from ají verde (41%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin B6 High33%

0.6 mg a serve, mostly from chicken (74%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc High30%

3.3 mg a serve, mostly from chicken (94%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B12 High30%

0.7 µg a serve, mostly from chicken (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.

Vitamin K Source17%

20 µg a serve, mostly from oil (36%). 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.

Vitamin E Source16%

2.5 mg a serve, mostly from oil (72%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium Source10%

460 mg a serve, mostly from chicken (66%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron Source10%

1.9 mg a serve, mostly from chicken (83%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Show the other 5
Magnesium9%

38 mg a serve, mostly from chicken (77%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A6%

54 µg a serve, mostly from chicken (44%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Folate5%

22 µg a serve, mostly from chicken (38%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Calcium2%

31 mg a serve, mostly from chicken (42%). 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%

0.1 µg a serve, mostly from chicken (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

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