Frango com Quiabo
A-

Frango com Quiabo

4.0

🇧🇷 Brazilian

Frango com Quiabo is a comforting Brazilian classic — tender, bone-in chicken braised in a fragrant tomato-onion sauce with bright annatto oil and just enough heat from malagueta peppers. Crisped okra is folded in at the end so it keeps its texture while soaking up the savory juices. Finish with fresh green onion and parsley for a bright, homey finish perfect with rice.

Effort

Moderate

Difficulty

Medium

Price

1,65€/ serving

low calorie
healthy
meal prep
one pot
high protein
low carb
keto
Fits your diet
30%

Kcal

30%

Protein

20%

Fiber

Method

1

Pat the Bone-In Chicken Thighs and Drumsticks dry and season generously with Salt and Black Pepper. In a bowl toss the chicken with minced Garlic and a little Lemon Juice; let sit 20–30 minutes (or refrigerate up to 2 hours) to marinate.

2

Trim the Okra by removing the stem ends; leave whole or slice lengthwise if you prefer. To reduce slime, briefly toss the okra with a splash of White Vinegar, rinse, then dry well on paper towels.

3

Chop one large Onion and two Tomatos into bite-sized pieces. Slice the Green Onions and roughly chop the Parsley; reserve for finishing. Slice one Malagueta Pepper thinly (remove seeds for less heat).

4

Heat about 3 tablespoons of Oil in a heavy-bottomed pot over medium-high heat. Stir the Annatto Powder into the oil for 30 seconds to bloom and color the fat, then add the chicken pieces skin-side down. Brown well on all sides, working in batches so the pan isn’t crowded. Add a couple of Bay Leaves to the pot while browning.

5

Remove the browned chicken to a plate. In the same pot, reduce heat to medium and add the chopped Onion; sauté until translucent, then add a bit more oil if needed and stir in the minced Garlic and chopped Tomato. Cook until the tomatoes begin to break down, scraping up browned bits from the bottom.

6

Return the chicken to the pot, nestling pieces into the tomato-onion mixture. Pour in enough Chicken Stock to come about halfway up the chicken pieces. Add the sliced Malagueta Pepper and another Bay Leaves if desired, bring to a simmer, cover, and cook gently for 20–25 minutes until the chicken is tender and cooked through.

7

While the chicken simmers, heat a little more Oil in a skillet over medium-high heat and sauté the prepared Okra in a single layer until lightly browned and just tender, about 4–6 minutes. This step helps keep the okra from becoming too slimy.

8

Stir the browned Okra into the pot with the chicken, simmer uncovered for another 5–10 minutes so flavors meld and the sauce thickens slightly. Adjust seasoning with Salt and Black Pepper and a splash of Lemon Juice or White Vinegar if you want a touch more brightness.

9

Turn off the heat and sprinkle with the sliced Green Onions and chopped Parsley. Let rest a few minutes before serving so the flavors settle — serve warm over rice.

Nutrition Info

Per Serving

592 kcal

CARBS

18.7g

PROTEIN

36.3g

FAT

39.8g

SUGAR

6.6g

SATURATED FAT

10.9g

FIBER

6.1g

SODIUM

3.3g

Health Summary

A-
Extremely filling
Whole ingredients
Excellent source of Protein
Very low in Sugar
Good source of Micronutrients
Good Fatty Acid Profile
Decent source of Fiber
Normal amount of Sodium
Decent source of Protective Compounds

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