Nutrition Notes

Are Chicken Thighs Healthy?

While chicken thighs have a few more calories and fat grams than chicken breasts, they still fit within a healthy diet—and have several nutritional benefits. For starters, they are a great source of complete protein. This means that they contain all nine of the essential amino acids our bodies cannot make on their own and must come from food. Chicken thighs are also an excellent source of selenium and a good source of zinc and vitamin B12.

Is Brown Rice Good for You?

Brown rice is a whole grain and like other whole grains, is a good source of fiber. This means that it offers gut health benefits by keeping your bowels moving. Brown rice is also an excellent source of magnesium, necessary for a plethora of things in your body, including regulating muscle and nerve function, blood sugar levels and blood pressure. In addition, brown rice contains a special type of carbohydrate called resistant starch, which research suggests helps us stay full longer.

Tips from the Test Kitchen

Can I Use Chicken Breasts Instead?

Yes, you can! We use boneless, skinless chicken thighs for this recipe because they're flavorful, reliably tender and less likely to overcook in the slow cooker, but you can use boneless, skinless chicken breasts if you prefer.

What Side Dishes Go Well with Arroz Con Pollo?

This one-pot dish is delicious on its own, but you can serve it with Cucumber, Tomato & Avocado Salad, Mango & Avocado Salad or Pineapple & Avocado Salad and crispy tostones for a hearty weeknight meal that the whole family will love.

Frequently Asked Questions

Why Is My Arroz Con Pollo Mushy?

If your arroz con pollo turned out mushy, you may have cooked it too long in the slow cooker. For this recipe, you only need to cook it on Low for 5 1/2 hours. Then the instant brown rice and frozen peas are added and cooked on Low for about 30 minutes more until the rice is tender. The instant brown rice is added near the end to keep it from overcooking.

Additional reporting by Jan Valdez and Carrie Myers

Ingredients

3 large red, orange, and/or yellow bell peppers, chopped
1 small onion, chopped
3 cloves garlic, minced
1 (15 ounce) can no-sodium-added tomato sauce
1 (15 ounce) can no-sodium-added diced tomatoes, undrained
1 ½ cups reduced-sodium chicken broth
2 tablespoons chili powder
1 tablespoon paprika
1 teaspoon salt, divided
½ teaspoon ground pepper
½ teaspoon ground cumin
½ teaspoon saffron or 1/4 teaspoon ground turmeric
2 pounds boneless, skinless chicken thighs
2 cups instant brown rice, such as Minute Rice
1 cup frozen peas
½ cup chopped green olives with pimientos
¼ cup chopped fresh cilantro (Optional)

Directions

Combine bell peppers, onion, garlic, tomato sauce, diced tomatoes, broth, chili powder, paprika, 1/2 teaspoon salt, pepper, cumin, and saffron (or turmeric) in a 6-qt. slow cooker. Nestle chicken into the mixture until submerged. Cover and cook on Low for 5 1/2 hours.
Stir in rice, peas, and the remaining 1/2 teaspoon salt. Cover and cook until the rice is tender and most of the liquid is absorbed, about 30 minutes more.
Using 2 forks, shred the chicken in the slow cooker. Top each serving with 1 tablespoon olives and garnish with cilantro, if desired.

Equipment

6-qt. slow cooker

Originally appeared: Diabetic Living Magazine, Winter 2019

Nutrition Facts (per serving)

299	Calories
6g	Fat
35g	Carbs
29g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 1/4 cups
Calories 299
% Daily Value *
Total Carbohydrate 35g	13%
Dietary Fiber 5g	19%
Total Sugars 8g
Protein 29g	58%
Total Fat 6g	7%
Saturated Fat 1g	5%
Cholesterol 90mg	30%
Vitamin A 3333IU	67%
Vitamin C 72mg	80%
Folate 34mcg	8%
Sodium 670mg	29%
Calcium 33mg	3%
Iron 4mg	19%
Magnesium 46mg	11%
Potassium 272mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.