Chicken fricassee, Puerto Rican style
Common food
Photo: Wikipedia
Chicken fricassee, Puerto Rican style, is a hearty, savory stew where tender chicken pieces are braised in a rich, tomato-based sofrito sauce with olives and capers. The texture is succulent and falling-off-the-bone, with a deeply aromatic, slightly briny flavor profile. Nutritionally, it's a solid source of protein (12g per 100g) with a moderate fat content from the cooking method.
Calorie split: 28% protein · 17% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love it for its complex, comforting flavor that perfectly balances savory, tangy, and briny notes. It's a beloved staple that embodies the soul of Puerto Rican home cooking, often served as a centerpiece family meal.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium due to the olives, capers, and added salt, which may concern those monitoring intake. To mitigate, use low-sodium olives, rinse capers, and pair with a large side of steamed or roasted vegetables to add volume without extra salt.
Key benefits
- High-quality protein for muscle maintenance.
- Contains iron and B vitamins from chicken.
- Sofrito base provides antioxidants like lycopene.
- Olive and caper addition offers heart-healthy monounsaturated fats.
- A flavorful, satisfying meal that can support portion control.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Puerto Rican version often incorporates 'sofrito'—a foundational flavor base of peppers, onions, garlic, and cilantro—making it distinctly aromatic compared to French or Italian fricassee preparations.
Full nutrition (USDA data · scales with serving)
| Water | 67.5 g |
| Energy | 172 kcal |
| Protein | 12.1 g |
| Total lipid (fat) | 10.7 g |
| Carbohydrate, by difference | 7.2 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 0.77 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 129 mg |
| Potassium, K | 317 mg |
| Sodium, Na | 753 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 10.4 ug |
| Vitamin C, total ascorbic acid | 16.9 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.11 mg |
| Niacin | 3.4 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 36.3 mg |
| Vitamin B-12 | 0.17 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 20.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 177 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 45.0 ug |
| Lycopene | 1082 ug |
| Lutein + zeaxanthin | 33.0 ug |
| Vitamin E (alpha-tocopherol) | 2.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 9.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.38 g |
| Fatty acids, total monounsaturated | 4.7 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 4.4 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.2 g |
| PUFA 18:2 | 2.9 g |
| PUFA 18:3 | 0.35 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 44.0 mg |
FAQ
What cut of chicken is best for fricassee?
Bone-in, skin-on thighs and drumsticks are ideal. They stay moist and tender during the braising process, and the bones contribute rich flavor to the sauce.
Can I make it ahead of time?
Yes, the flavor often improves overnight as the ingredients meld. Store it in the refrigerator for up to 3 days and reheat gently on the stovetop.
What is a traditional side dish?
It is classically served over white rice to soak up the flavorful sauce, often accompanied by 'habichuelas guisadas' (stewed pink beans).
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.72 kcal/g · 28% calories from protein · 1.2 g fiber · 1.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.