Spanish · Dinner
Spanish Chicken and Rice Stew (High-Protein)
Bone-in chicken thigh braises in a smoky tomato-paprika sofrito with rice, chickpeas and white beans. A soft-boiled egg stirred through adds protein without disrupting classic Spanish flavour. Finished with olives, capers and parsley for briny, savoury depth.
$5
15 minsPrep
40 minsCook
55 minsTotal
MediumLevel
Nutrition per serving
622Calories
50.8gProtein
23.1gFat
55.2gCarbs
8.4gSugar
10.8gFiber
1158mgSodium
329mgChol
5.9gSat Fat
1085mgPotassium
128mgCalcium
5.8mgIron
0.9mcgVitamin B12
46mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat the chicken dry and season both sides with salt and pepper; dice the onion, mince the garlic, slice the bell pepper, and chop the parsley.
2
Heat the olive oil in a heavy pot over medium-high heat and sear the chicken skin-side down 5 minutes until golden brown, then flip and sear 2 minutes more; remove and set aside.
3
Sweat the diced onion and sliced bell pepper over medium heat 4 minutes until softened, then stir in the garlic and smoked paprika and turmeric; cook 1 minute until fragrant without scorching.
4
Return the chicken to the pot, add the canned tomatoes and chicken stock, and simmer covered over medium heat 20 minutes until the chicken is fork-tender and pulls easily from the bone.
5
Stir in the raw basmati rice, chickpeas, and cannellini beans; cover and simmer over medium-low heat 15 minutes until the rice is tender and most liquid is absorbed, stirring in a splash of water if needed to prevent sticking.
6
Off the heat, stir through the sliced olives, capers, and most of the chopped parsley, then nestle the soft-boiled egg halves on top and scatter the remaining parsley over the dish.
7
Plate
Spoon the stew into a bowl, ensuring the egg and rice are distributed evenly throughout.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g, bone-in chicken thigh
- 11 onion
- 4 cloves4 cloves garlic
- 11 bell pepper
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 2/3 cup160ml chicken stock
- 1/2 cup90g basmati rice, raw
- 1/2 cup90g chickpeas, cooked
- 1/2 cup90g cannellini beans, cooked
- 22 eggs, soft-boiled and halved
- 2 tsp2 tsp smoked paprika
- 1 tsp1 tsp turmeric-ground
- 4 tbsp20g green olives
- 2 tsp2 tsp capers
- 2 tbsp30ml olive oil
- 2 tbsp2 tbsp parsley
- salt, to taste
- black pepper, to taste
