Caribbean Stewed Chicken (Pollo Guisado)

We swapped heavy starches for a standalone, protein-packed stew using skinless chicken thighs, carrots, and potatoes simmered in a vibrant, low-fat sofrito sauce.

Ingredients

• 720g skinless, boneless chicken thighs, cut into bite-sized pieces · 1037 kcal
• 10g olive oil · 90 kcal
• 100g chopped onion · 40 kcal
• 100g chopped green bell pepper · 23 kcal
• 15g minced garlic · 21 kcal
• 15g fresh cilantro, chopped · 4 kcal
• 150g canned tomato sauce · 36 kcal
• 150g potato, peeled and cubed · 116 kcal
• 120g carrot, sliced · 49 kcal
• 15g green olives, pitted and halved · 22 kcal
• 200g low-sodium chicken broth · 12 kcal
• 1 tbsp dried oregano
• 1 tbsp red wine vinegar
• Salt and black pepper to taste

Method

1. Season the chicken thighs with dried oregano, red wine vinegar, salt, and black pepper.

   

2. Heat the olive oil in a large pot over medium-high heat and sear the chicken pieces until browned on all sides, about 5 to 6 minutes.

   

3. Add the onion, green bell pepper, garlic, and cilantro to the pot, sautéing for 3 to 4 minutes until the vegetables are softened and fragrant.

   

4. Stir in the tomato sauce, chicken broth, potato cubes, carrot slices, and green olives, then bring to a boil.

   

5. Reduce the heat to low, cover the pot, and simmer for 20 to 25 minutes until the chicken is tender and the potatoes and carrots are fully cooked.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.