TL;DR
- 402 kcal · 27.9 g protein per serving
- Ready in 55 min · serves 4
- Gluten-free, Dairy-free, High-protein
Arroz con pollo is one of those one-pan dinners that feels like a celebration even on an ordinary weeknight. This version, built around bone-in, skin-on chicken thighs, gets its deep flavor from a patient first step: browning the chicken until the skin is golden and crisp, then using the rendered fat to cook a sofrito of onion, bell pepper, and garlic with cumin and oregano. The rice goes in next, along with diced tomatoes and a low-sodium chicken bouillon cube, and everything simmers together until the grains are tender and have absorbed all the savory juices. It is a dish that rewards a little attention up front and then mostly takes care of itself, which makes it a natural fit for anyone who wants a home-cooked meal without a sink full of pots.
From a calorie-tracking perspective, this recipe has a lot going for it. Chicken thighs are the centerpiece, providing a substantial amount of protein that helps keep you full, and trimming the excess fat before cooking—a step spelled out in the method—lets you control how much of that richness ends up in the pan. The sofrito and tomatoes add volume, flavor, and fiber without relying on heavy creams or cheeses, and the long-grain white rice provides a satisfying, neutral base that makes portioning easy: a serving of rice and chicken is a clear, visual unit, which is helpful when you are logging your meal. The recipe is also naturally gluten-free and dairy-free, so it sidesteps two common sources of hidden calories and allergens.
A few details in the method are worth honoring. The initial browning over medium-high heat is not just for color; it builds a fond on the bottom of the skillet that will flavor the entire dish, so resist the urge to rush it or move the chicken too soon. When you pour off all but one tablespoon of the rendered fat, you are making a deliberate choice about richness—keeping that spoonful is enough to carry the sofrito without making the dish greasy. And the final 20 minutes of covered cooking after flipping the chicken skin-side up is what allows the rice to finish absorbing the liquid while the skin stays crisp rather than steaming. If you have leftovers, they keep well in the fridge for a few days; reheat gently with a splash of water to bring the rice back to life.
Ingredients — For 4 servings
- 4 piece 6-ounce chicken thighs (bone-in, skin removed) 480 g
- 1/2 teaspoon Kosher salt 3 g
- 1/2 teaspoon black pepper 1 g
- 1 piece yellow onion (peeled and chopped) 110 g
- 1 piece bell pepper (cored, seeded, and chopped) 120 g
- 3 piece garlic cloves (peeled and minced) 9 g
- 1 teaspoon ground cumin 2 g
- 1 teaspoon dried oregano 1 g
- 1 cup long-grain white rice (uncooked) 201 g
- 1 can (14.5 oz) low-sodium diced tomatoes (including liquid) 411 g
- 2 cups water 473 g
- 1 cube low sodium chicken bouillon 5 g
Nutrition per serving
402 kcal
| Protein | 27.9 g |
|---|---|
| Carbohydrates | 49.9 g |
| of which sugars | 4.7 g |
| Fat | 10.3 g |
| of which saturates | 2.2 g |
| Fiber | 3.2 g |
| Sodium | 675 mg |
Nutrition computed from USDA FoodData Central per-ingredient data (curated reference table, engine/systems/recipe/data/ingredient_nutrition_db.json).
Instructions
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To trim, lay chicken thighs on the cutting board, skin side up.
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Push the chicken down so the excess fat is on the cutting board (the excess is the part that isn’t right on top of the chicken).
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Using kitchen scissors or a sharp knife, cut off excess fat and discard.
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Pat chicken dry with paper towels, and discard towels.
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Place the skillet over medium high heat and when it is hot, add the chicken thighs, skin side down and cook until browned, then flip, about 5 minutes on each side.
~5 min -
Turn the heat off, carefully remove the chicken from the skillet and transfer to the plate.
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Pour off all but 1 tablespoon fat.
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Reheat the skillet over low heat and add the onion, pepper, garlic, cumin, and oregano and cook until the onion is softened, about 10 minutes.
~10 min -
Add the uncooked rice and tomatoes and stir well.
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Add the water and bouillon cube and bring to a boil over high heat.
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Return chicken to pan, skin side down, turn the heat down to low and cover.
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Cook chicken for 20 minutes and then carefully flip so that the skin side is up.
~20 min -
Cover and cook for an additional 20 minutes.
~20 min -
Serve right away.
Track Rice with Chicken | Arroz con Pollo in Kaloria
No manual logging — point your camera at the plate and Kaloria's AI recognizes the dish and logs it with the nutrition panel above in one tap. Voice logging and a food-savvy AI coach are built in too.
Get Kaloria freeFrequently asked questions
Can I use chicken breasts instead of thighs?
Yes, but expect a leaner, slightly drier result. Bone-in, skin-on thighs are ideal here because their fat keeps the meat moist during the long simmer and flavors the rice. If you swap in breasts, reduce the initial browning time slightly and consider adding a little extra broth to compensate for the lost richness.
Why do I need to trim the chicken thighs before cooking?
The recipe calls for cutting off the excess fat that hangs off the thigh, leaving the fat that sits directly on top of the meat. This step removes the large, chewy deposits that would otherwise render into the dish, letting you control how much fat goes into the pan—which is especially useful when you are watching portions.
What can I substitute for the low-sodium chicken bouillon cube?
You can use an equal amount of low-sodium chicken broth in place of the water and bouillon, or swap in a gluten-free bouillon if needed. If you only have regular bouillon, use half a cube and taste before adding salt, since the tomatoes and seasoning already provide a good base of flavor.
How should I store and reheat leftovers?
Store the arroz con pollo in an airtight container in the refrigerator for up to three days. To reheat, add a tablespoon or two of water or broth per serving and warm gently on the stovetop or in the microwave, covering the dish so the rice steams back to a tender texture rather than drying out.
What sides go well with this dish?
A simple green salad with a bright vinaigrette cuts through the richness nicely, as do steamed green beans or a lightly dressed cabbage slaw. You could also serve it with warm corn tortillas or a side of avocado for extra creaminess without adding dairy.
Sources
- USDA MyPlate Kitchen — Recipe adapted from USDA MyPlate Kitchen.
- USDA FoodData Central — Nutrition panel computed from USDA FoodData Central per-ingredient data via a curated reference table.