Chicken Fricassee, or Fricasé de Pollo, is a cherished Cuban dish renowned for its rich and savory flavors. This hearty stew features tender chicken thighs simmered in a luscious tomato-based sauce with an array of vegetables, olives, and capers. The addition of white wine and aromatic spices enhances its depth, making it a favorite for family gatherings and special occasions.
Fricassee, with roots tracing back to French cuisine, was embraced and adapted by Cuban cooks. The Cuban version, influenced by Spanish and Caribbean flavors, incorporates local ingredients like green olives and capers. This dish reflects Cuba's vibrant culinary history, blending European and tropical elements into a comforting and flavorful meal.
Ingredients:
- 4-6 chicken thighs
- 1 onion, chopped
- 1 green bell pepper, chopped
- 1 red bell pepper, chopped
- 4 cloves garlic, minced
- 2 tablespoons tomato paste
- 1 cup chicken broth
- 1/2 cup white wine (or substitute with chicken broth)
- 1 bay leaf
- 1 teaspoon dried oregano
- 1/4 cup pitted green olives
- 2 tablespoons capers
- Salt and pepper, to taste
- 2 tablespoons olive oil
- 2 tablespoons all-purpose flour
- 1/4 cup water
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons fresh lime juice
Instructions:
1. Brown the Chicken: In a large Dutch oven or heavy pot, heat olive oil over medium-high heat. Add chicken thighs and brown on all sides, about 5 minutes. Remove chicken and set aside.
2. Sauté Vegetables: In the same pot, add onion, green bell pepper, and red bell pepper. Sauté for 5 minutes until tender. Add garlic and cook for an additional minute.
3. Create the Sauce: Stir in tomato paste, chicken broth, white wine, bay leaf, dried oregano, green olives, and capers. Bring to a simmer.
4. Simmer the Chicken: Return chicken to the pot, cover with sauce, and season with salt and pepper. Simmer on low heat for 45 minutes to 1 hour, until chicken is tender and fully cooked.
5. Thicken the Sauce: Mix flour and water in a small bowl until smooth. Stir into the pot and simmer for 5-10 minutes, until the sauce thickens.
6. Finish and Serve: Stir in parsley, cilantro, and lime juice. Adjust seasoning as needed. Serve hot, garnished with additional herbs and lime slices if desired.
Notes:
- Bone-in, skin-on chicken thighs are preferred for their flavor and tenderness.
- Substitute white wine with extra chicken broth or water if needed.
- For a thicker sauce, increase the flour-water mixture or use a cornstarch slurry.
- Serve with rice or crusty bread to soak up the flavorful sauce.
This classic Cuban dish combines simplicity with deep, satisfying flavors, making it a beloved staple in Cuban cuisine.
Nutrition Value:
1. Chicken Thighs (4-6 pieces)
- Calories: 200 per thigh (approx.)
- Carbohydrates: 0 g
- Protein: 20 g
- Fat: 13 g
- Sodium: 70 mg
- Cholesterol: 90 mg
- Vitamins: High in B vitamins, especially niacin and B6
- Minerals: Rich in phosphorus, zinc, and iron
- Nutritional Benefit: Chicken thighs provide high-quality protein and essential nutrients, supporting muscle growth and repair, immune function, and overall health.
2. Onion (1, chopped)
- Calories: 45
- Carbohydrates: 11 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 5 mg
- Cholesterol: 0 mg
- Vitamins: Good source of vitamin C and B vitamins
- Minerals: Contains potassium, calcium, and magnesium
- Nutritional Benefit: Onions have antioxidants and anti-inflammatory properties, which can support heart health and immune function.
3. Green Bell Pepper (1, chopped)
- Calories: 24
- Carbohydrates: 6 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin C and vitamin A
- Minerals: Provides potassium and folate
- Nutritional Benefit: Green bell peppers are rich in antioxidants, supporting immune health and skin health, and are low in calories.
4. Red Bell Pepper (1, chopped)
- Calories: 31
- Carbohydrates: 7 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: Excellent source of vitamin C, vitamin A, and vitamin B6
- Minerals: Contains potassium and folate
- Nutritional Benefit: Red bell peppers are high in vitamins and antioxidants, which help reduce inflammation and support vision health.
5. Garlic (4 cloves, minced)
- Calories: 20
- Carbohydrates: 5 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C and vitamin B6
- Minerals: Provides manganese, calcium, and potassium
- Nutritional Benefit: Garlic has antibacterial and antiviral properties, supports cardiovascular health, and boosts the immune system.
6. Tomato Paste (2 tablespoons)
- Calories: 30
- Carbohydrates: 7 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 10 mg
- Cholesterol: 0 mg
- Vitamins: Rich in vitamin C and vitamin A
- Minerals: Provides potassium and iron
- Nutritional Benefit: Tomato paste is concentrated in antioxidants like lycopene, which can help protect against certain types of cancer and support heart health.
7. Chicken Broth (1 cup)
- Calories: 15
- Carbohydrates: 1 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 800 mg (varies by brand)
- Cholesterol: 5 mg
- Vitamins: Minimal amounts of B vitamins
- Minerals: Contains sodium and trace minerals
- Nutritional Benefit: Chicken broth provides hydration and essential minerals, though it can be high in sodium.
8. White Wine (1/2 cup)
- Calories: 125
- Carbohydrates: 4 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 10 mg
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of B vitamins
- Minerals: Provides potassium and trace minerals
- Nutritional Benefit: White wine adds flavor and depth to the dish, though it should be used in moderation due to alcohol content.
9. Bay Leaf (1)
- Calories: 5
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin A and small amounts of vitamin C
- Minerals: Provides calcium, magnesium, and iron
- Nutritional Benefit: Bay leaves add aromatic flavor to dishes and contain compounds with antioxidant properties.
10. Dried Oregano (1 teaspoon)
- Calories: 6
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin K and small amounts of vitamin C
- Minerals: Provides calcium, iron, and magnesium
- Nutritional Benefit: Oregano has antibacterial and antioxidant properties, enhancing flavor while providing health benefits.
11. Green Olives (1/4 cup, pitted)
- Calories: 30
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 3 g
- Sodium: 200 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin E and vitamin K
- Minerals: Rich in iron, calcium, and potassium
- Nutritional Benefit: Green olives provide healthy fats and antioxidants, which support heart health and reduce inflammation.
12. Capers (2 tablespoons)
- Calories: 5
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 300 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin K
- Minerals: Provides calcium, iron, and magnesium
- Nutritional Benefit: Capers are low in calories but high in flavor and nutrients, including antioxidants that may support overall health.
13. Salt and Pepper (to taste)
- Salt:
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 2300 mg (per teaspoon)
- Cholesterol: 0 mg
- Vitamins and Minerals: Minimal
- Nutritional Benefit: Salt enhances flavor but should be used in moderation to avoid high sodium intake.
- Pepper:
- Calories: 6 per teaspoon
- Carbohydrates: 2 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin K and small amounts of vitamin C
- Minerals: Provides iron and potassium
- Nutritional Benefit: Pepper adds flavor and has anti-inflammatory properties.
14. Olive Oil (2 tablespoons)
- Calories: 240
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 28 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin E
- Minerals: Provides trace minerals
- Nutritional Benefit: Olive oil is a source of healthy monounsaturated fats, which support heart health and reduce inflammation.
15. All-Purpose Flour (2 tablespoons)
- Calories: 60
- Carbohydrates: 12 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of B vitamins
- Minerals: Provides iron and calcium
- Nutritional Benefit: Flour helps thicken the sauce and provides carbohydrates for energy.
16. Water (1/4 cup)
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins and Minerals: Minimal
- Nutritional Benefit: Water helps to adjust the consistency of the sauce without adding calories or nutrients.
17. Fresh Parsley (1/4 cup, chopped)
- Calories: 5
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin C and vitamin K
- Minerals: Contains iron and calcium
- Nutritional Benefit: Parsley adds freshness and is rich in vitamins and antioxidants that support overall health.
18. Fresh Cilantro (1/4 cup, chopped)
- Calories: 5
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin A and vitamin C
- Minerals: Provides potassium and iron
- Nutritional Benefit: Cilantro adds a burst of flavor and contains antioxidants and vitamins that help detoxify the body.
19. Fresh Lime Juice (2 tablespoons)
- Calories: 8
- Carbohydrates: 2 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Rich in vitamin C
- Minerals: Provides small amounts of potassium
- Nutritional Benefit: Lime juice adds a tangy flavor and is a good source of vitamin C, supporting immune function and skin health.
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