learn how to make Pollo Guisado, a chicken stew with tender chicken , potatoes , carrots , and olives in a savory tomato sauce. Enjoy Caribbean flavors at home!

Here's a recipe for Pollo Guisado, a delicious Puerto Rican chicken stew:

Ingredients:

  - 2 lbs chicken, cut into pieces

  - 1 onion, chopped

  - 3 garlic cloves, minced

  - 1 bell pepper, chopped

  - 1 tomato, chopped

  - 2 carrots, sliced

  - 2 potatoes, peeled and cubed

  - 1/2 cup green olives

  - 2 bay leaves

  - 1 tsp cumin

  - 1 tsp oregano

  - 1/2 tsp paprika

  - Salt and pepper to taste

  - 2 cups chicken broth

  - 2 tbsp olive oil

  - 1/4 cup chopped cilantro, for garnish

Instructions:

1- In a large pot, heat the olive oil over medium heat. Add the chicken pieces and brown on all sides, about 5 minutes.

2- Add the onion, garlic, bell pepper, and tomato. Cook until the vegetables are soft, about 5 minutes.

3- Stir in the cumin, oregano, paprika, salt, and pepper.

4- Add the chicken broth, bay leaves, carrots, potatoes, and olives. Bring to a boil, then reduce heat to low, cover, and simmer for 30-40 minutes, or until the chicken is cooked through and the vegetables are tender.

5- Taste and adjust seasoning if necessary. Serve hot, garnished with chopped cilantro. Enjoy your Pollo Guisado!

Nutritional Values:

Here's an approximate breakdown of the nutritional values for the ingredients used in the Pollo Guisado recipe:

Chicken (2 lbs):

  - Calories: 1650

  - Protein: 190g

  - Fat: 96g

  - Carbohydrates: 0g

benefits:Rich in protein, chicken helps build and repair tissues, supports immune function, and aids in weight management.

Onion:

  - Calories: 44

  - Protein: 1g

  - Fat: 0g

  - Carbohydrates: 10g

benefits:Onions are a good source of antioxidants and may help reduce the risk of heart disease and cancer, as well as have anti-inflammatory properties.

Garlic (3 cloves):

  - Calories: 13

  - Protein: 0.6g

  - Fat: 0g

  - Carbohydrates: 3g

benefits: Known for its medicinal properties, garlic can help boost the immune system, reduce blood pressure, and improve cholesterol levels.

Bell Pepper:

  - Calories: 24

  - Protein: 1g

  - Fat: 0g

  - Carbohydrates: 6g

benefits: High in vitamin C, bell peppers support the immune system and may reduce the risk of chronic diseases like heart disease and cancer.

Tomato:

  - Calories: 22

  - Protein: 1g

  - Fat: 0g

  - Carbohydrates: 5g

benefits: Tomatoes are rich in vitamins and antioxidants, which can help protect against certain cancers and lower the risk of heart disease.

Carrots:

  - Calories: 122

  - Protein: 1g

  - Fat: 0.6g

  - Carbohydrates: 29g

benefits: Carrots are packed with beta-carotene, which is converted into vitamin A in the body and is essential for good vision and a healthy immune system.

Potatoes:

  - Calories: 420

  - Protein: 9g

  - Fat: 0g

  - Carbohydrates: 95g

benefits: Despite their bad reputation, potatoes are a good source of vitamins and minerals, including potassium, which is important for heart health and blood pressure control.

Green Olives:

  - Calories: 30

  - Protein: 0g

  - Fat: 3g

  - Carbohydrates: 1g

benefits: Olives are rich in antioxidants and healthy fats, which can help reduce inflammation and protect against heart disease.

Bay Leaves:

  - Calories: 5

  - Protein: 0g

  - Fat: 0g

  - Carbohydrates: 1g

benefits: While used mainly for flavor, bay leaves contain antioxidants and have been used in traditional medicine to aid digestion and reduce inflammation.

Cumin (1 tsp):

  - Calories: 8

  - Protein: 0.4g

  - Fat: 0.5g

  - Carbohydrates: 1.4g

benefits: Cumin is a good source of iron and may help improve digestion and reduce blood sugar levels.

Oregano (1 tsp):

  - Calories: 3

  - Protein: 0.1g

  - Fat: 0.1g

  - Carbohydrates: 0.6g

benefits: Oregano is rich in antioxidants and has antimicrobial properties, which may help protect against infections and inflammation.

Paprika (1/2 tsp):

  - Calories: 3

  - Protein: 0.1g

  - Fat: 0.2g

  - Carbohydrates: 0.6g

benefits: Paprika contains antioxidants and may have anti-inflammatory properties, benefiting heart health and reducing the risk of chronic diseases.

Salt and Pepper:

  - Calories: negligible

benefits: While used in small amounts for flavor, too much salt can increase blood pressure, while pepper contains antioxidants and may help improve digestion.

Chicken Broth (2 cups):

  - Calories: 30

  - Protein: 4g

  - Fat: 0g

  - Carbohydrates: 2g

benefits: Chicken broth is hydrating and contains nutrients extracted from the chicken during cooking, which can be beneficial for overall health.

Olive Oil (2 tbsp):

  - Calories: 240

  - Protein: 0g

  - Fat: 28g

  - Carbohydrates: 0g

benefits: Olive oil is a healthy fat that is rich in monounsaturated fats and antioxidants, which can help reduce inflammation and improve heart health.

Cilantro (1/4 cup):

  - Calories: 1

  - Protein: 0.1g

  - Fat: 0g

  - Carbohydrates: 0.1g

benefits:

  - Rich in Antioxidants: Cilantro contains several antioxidants, such as quercetin and beta-carotene, which help protect cells from oxidative stress and may reduce the risk of chronic diseases.

  - Detoxification: Cilantro is known for its ability to help the body eliminate heavy metals like mercury and lead, aiding in detoxification.

  - Digestive Health: The essential oils in cilantro can stimulate digestive enzymes and juices, improving digestion and reducing bloating and gas.

  - Anti-Inflammatory Properties: Cilantro has anti-inflammatory effects that can help reduce inflammation in the body, potentially benefiting conditions like arthritis.

  - Blood Sugar Regulation: Some studies suggest that cilantro may help lower blood sugar levels, making it beneficial for managing diabetes.

  - Immune Support: Cilantro is rich in vitamins A and C, which support the immune system and overall health.

These values are approximate and can vary based on the specific brands and quantities used.