Pollo Guisado (Puerto Rican Chicken Stew) — High‑Protein
A classic Puerto Rican braised chicken stew made with a bright sofrito, annatto color, olives and capers. Using 2 lb of boneless chicken breast gives this version a very high protein yield — great for training meal prep.
1 hr 20 min
start to finish
20 min
hands on
Some skill
difficulty
4
servings
Ingredients
For the sofrito
Roughly, per serving
550 kcal70g protein10g carbs15g fat
An estimate, not a lab analysis.
Method
Make the sofrito: put the quartered onion, bell pepper, garlic and 1/2 cup cilantro in a small food processor and pulse to a coarse paste (or use 1/2 cup store-bought sofrito).
Sofrito is the aromatic base—don’t over-blend into a puree; a coarse paste cooks better.
Pat the chicken pieces dry and rub with 1 tsp of the kosher salt, 1/2 tsp black pepper and the achiote powder so pieces are evenly coated.
Heat 1 tbsp of the olive oil in a large Dutch oven or heavy pot over medium-high heat until shimmering.
Sear the chicken in a single layer in batches, without crowding, until golden on both sides — about 8 minutes total. Transfer seared chicken to a plate.
Searing locks flavor; do it quickly so chicken browns but doesn’t overcook.
Reduce heat to medium, add the remaining 1 tbsp olive oil and the fresh sofrito to the pot and cook until softened and fragrant.
Stir in the dried oregano, ground cumin and smoked paprika, then add the crushed tomatoes and cook, stirring, for about 1 minute to marry the flavors.
Add the chicken broth, red wine vinegar, bay leaves, olives, capers, potatoes, carrot and the remaining 1/2 tsp kosher salt and 1/2 tsp black pepper; stir to combine.
Return the seared chicken to the pot, nestling pieces into the liquid. Bring to a gentle simmer, cover, reduce heat to low and braise until chicken is cooked through and potatoes are tender.
Uncover and simmer uncovered for 10 minutes to reduce and thicken the sauce slightly.
Remove and discard the bay leaves, taste and adjust seasoning, stir in the chopped cilantro, and let the stew rest 5 minutes before serving.
Serve the Pollo Guisado over white rice, brown rice, or quinoa for extra protein and calories as desired.
Worth knowing
- If you prefer deeper flavor, use bone-in chicken thighs (increase cook time by 10–15 minutes); boneless breast keeps this high-protein, lower-fat profile.
- Make a day ahead—the flavors deepen and it stores well in the fridge for 3–4 days, or freeze in portions for up to 3 months.
- To increase calories and protein for heavy training days, serve with quinoa or add a can of rinsed white beans (15–20 minutes before the end of simmering).
- If you don’t have achiote powder, smoked paprika + a pinch of turmeric gives color and a mild smoky note.
- Use gluten-free or homemade broth to keep this recipe gluten-free; check canned tomatoes and olives labels if strict about additives.
Make it yours
Cooking without dairy, without an oven, for someone who won't touch chilli, or for six instead of four? Have the recipe rewritten around it — quantities, steps and all.
Gluten-freeDairy-freeHigh proteinMeal prepBudget
More Puerto Rican cooking
An original Restaurant Pro recipe — our own composition in the idiom of Puerto Rican cooking, not any restaurant's recipe. Written to be gluten-free and dairy-free as listed.