Pollo empanizado

Pollo empanizado is a beloved Latin American comfort food featuring chicken pieces coated in a crispy, golden breadcrumb crust, often seasoned with garlic, cumin, and oregano. It's a staple in countries like Colombia, Puerto Rico, and the Dominican Republic, where it's commonly served with rice, beans, and a fresh salad.

🍽️ Nutrition at a glance

This dish is high in protein from the chicken and can be moderate to high in fat depending on the frying method, with a notable amount of carbohydrates from the breading. A typical serving provides a good source of B vitamins and iron, with a calorie range of approximately 350-500 calories per portion.

Nutrition breakdown

Calories	380 kcal
Protein	28 g
Carbs	22 g
Fat	20 g
Fiber	1 g
Sugar	2 g
Sodium	620 mg
Iron	1.8 mg
Calcium	45 mg
Potassium	320 mg
Vitamin B6	0.5 mg
Vitamin B12	0.4 mcg
Phosphorus	250 mg
Niacin (B3)	8 mg
Selenium	22 mcg

Per 1 piece (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, pollo empanizado reflects the Spanish colonial influence on Latin American cuisine, blending Old World breading techniques with local flavors. Nutritionally, the method of pan-frying in a small amount of oil can create a crispy texture without excessive grease, making it a more balanced fried option compared to deep-fried alternatives.