Rafa’s Frango De Panela

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Chicken Stew or “Frango De Panela” in Portuguese is a classic Brazilian mid-week winner that is very simple to make and it goes down well with the whole family.

Chicken Stew or "Frango De Panela" in Portuguese is a classic Brazilian mid-week winner that is very simple to make and it goes down well with the whole family.

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This recipe came about thanks to a conversation with our Brazilian friend Rafa about a fish stew called Moqueca De Peixe. While he was sharing his grandmothers recipe with us (we'll post that in due course) he also passed on another recipe that his family loves to cook - this one! Frango De Panela literally translates to "pot chicken" because everything is done in the one pan which means it's extremely easy to make and it's a time-saver for when you need something quick and easy (and healthy) to make during the week.

Traditionally chicken thighs or legs would be used but although they're really tasty, it also whacks up the fat content. We've used chicken breasts which keeps the macros down and one portion is only 256 calories, pretty good right! You could also use soy sauce in place of Worcester sauce but the later gives it little kick that you don't get from the soy. Bom apetite!

Nutrition Facts

Serving Size 1 serving

Servings 4


Amount Per Serving
Calories 256
% Daily Value *
Total Fat 8g13%
Total Carbohydrate 10g4%
Protein 36g72%

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Yields4 Servings
Prep Time10 minsCook Time25 minsTotal Time35 mins
 1 tbsp coconut oil
 600 g chicken breast, chopped
 1 onion, chopped
 2 garlic cloves, chopped
 1 red pepper, chopped
 30 g black olives, sliced
 400 g chopped tomatoes
 1 tbsp tomato puree
 3 tsp Worcester sauce
 1 tsp paprika
 1 stock cube
 parsley to garnish
1

Heat the coconut oil in a large pan on a high heat and add the chicken breasts. Gently fry for around 5 minutes until they are starting to turn brown.

2

Add the onion, garlic and pepper to the pan and fry for around 2-3 minutes more.

3

Add all of the remaining ingredients, mix through, reduce the heat to low and simmer for around 15 minutes.

Frango De Panela Recipe | #Brazilian #healthy #chicken #recipe

Ingredients

 1 tbsp coconut oil
 600 g chicken breast, chopped
 1 onion, chopped
 2 garlic cloves, chopped
 1 red pepper, chopped
 30 g black olives, sliced
 400 g chopped tomatoes
 1 tbsp tomato puree
 3 tsp Worcester sauce
 1 tsp paprika
 1 stock cube
 parsley to garnish

Directions

1

Heat the coconut oil in a large pan on a high heat and add the chicken breasts. Gently fry for around 5 minutes until they are starting to turn brown.

2

Add the onion, garlic and pepper to the pan and fry for around 2-3 minutes more.

3

Add all of the remaining ingredients, mix through, reduce the heat to low and simmer for around 15 minutes.

Rafa’s Frango De Panela