Chicken fricassee, Puerto Rican style: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A vibrant and flavorful Puerto Rican classic, Pollo en Fricasé features tender chicken pieces simmered in a rich, aromatic tomato-based sauce with olives, potatoes, and a medley of traditional spices. --- RECIPE --- Servings: 4-6 Prep Time: 25 minutes Ingredients: - 2.5 lbs chicken pieces (thighs, drumsticks), skin on or off - 2 tbsp olive oil - 1/2 cup Puerto Rican sofrito - 1 large onion, chopped - 2 cloves garlic, minced - 1 can (8 oz) tomato sauce - 1/4 cup alcaparrado (capers and olives mix) - 1 cup chicken broth - 2 medium potatoes, peeled and cubed - 1 bay leaf - 1 tsp dried oregano - 1/2 tsp cumin - Salt and black pepper to taste - Fresh cilantro, chopped (for garnish) Instructions: 1. Season chicken pieces generously with salt, pepper, oregano, and cumin. 2. Heat olive oil in a large pot or Dutch oven over medium-high heat. Brown chicken pieces on all sides, then remove and set aside. 3. Add sofrito, chopped onion, and minced garlic to the pot. Sauté until fragrant and onion is softened, about 5-7 minutes. 4. Stir in tomato sauce, alcaparrado, chicken broth, and bay leaf. Bring the mixture to a simmer. 5. Return the browned chicken pieces to the pot. Cover, reduce heat to low, and cook for 30 minutes. 6. Add the cubed potatoes to the stew. Continue to cook, covered, for another 20-30 minutes, or until chicken is tender and potatoes are cooked through. Remove bay leaf before serving. Adjust seasoning as needed and garnish with fresh cilantro.
Per 100g reference serving, Chicken fricassee, Puerto Rican style provides 172 kcal of energy, 12.1g protein (28% of calories), 7.17g total carbohydrates (17% of calories, including 1.2g dietary fiber and 1.26g sugars), and 10.7g total fat (55% of calories).
Vitamins Profile in Chicken fricassee, Puerto Rican style (Per 100g)
Track how Chicken fricassee, Puerto Rican style contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 16.9 mg | 18.8% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.17 µg | 7.1% DV |
| Vitamin A (RAE) | 20 µg | 2.2% DV |
| Vitamin E (Alpha-Tocopherol) | 1.97 mg | 13.1% DV |
| Vitamin K (Phylloquinone) | 9.2 µg | 7.7% DV |
| Vitamin B1 (Thiamin) | 0.077 mg | 6.4% DV |
| Vitamin B2 (Riboflavin) | 0.108 mg | 8.3% DV |
| Vitamin B3 (Niacin) | 3.36 mg | 21% DV |
| Vitamin B6 (Pyridoxine) | 0.235 mg | 13.8% DV |
| Total Folate (Vitamin B9) | 13 µg | 3.2% DV |
| Folate (Dietary Folate Equivalents) | 13 µg | 3.2% DV |
| Natural Food Folate | 13 µg | 3.2% DV |
| Choline | 36.3 mg | 6.6% DV |
| Preformed Retinol | 3 µg | 0.3% DV |
| Beta-Carotene | 177 µg | 4.9% DV |
| Alpha-Carotene | 2 µg | 0.2% DV |
| Beta-Cryptoxanthin | 45 µg | 7.5% DV |
| Lutein + Zeaxanthin | 33 µg | 0.3% DV |
| Lycopene | 1082 µg | 10.8% DV |
Minerals & Electrolytes in Chicken fricassee, Puerto Rican style (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.77 mg | 4.3% DV |
| Calcium (Ca) | 18 mg | 1.4% DV |
| Magnesium (Mg) | 20 mg | 4.8% DV |
| Potassium (K) | 317 mg | 6.7% DV |
| Zinc (Zn) | 0.9 mg | 8.2% DV |
| Selenium (Se) | 10.4 µg | 18.9% DV |
| Phosphorus (P) | 129 mg | 10.3% DV |
| Copper (Cu) | 0.085 mg | 9.4% DV |
| Sodium (Na) | 753 mg | 32.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.349 g | 21.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 2.86 g | 20.4% DV |
| Monounsaturated Fat (MUFA) | 4.72 g | 15.7% DV |
| Polyunsaturated Fat (PUFA) | 3.23 g | 16.2% DV |
| Saturated Fat (SFA) | 1.8 g | 9% DV |
| Dietary Cholesterol | 44 mg | 14.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Chicken fricassee, Puerto Rican style contains 172 calories (kcal), 12.1g of protein, 7.17g of carbohydrates (1.2g fiber, 1.26g total sugars), and 10.7g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Chicken fricassee, Puerto Rican style has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 3.31 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Chicken fricassee, Puerto Rican style: Milk, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Chicken fricassee, Puerto Rican style by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.