Chicken or turkey fricassee, no sauce, no potatoes, Puerto Rican style
Common food
Photo: Wikipedia
This is a classic Puerto Rican fricassee, where chicken or turkey pieces are slow-braised in a savory sofrito-based broth until tender, then served without the sauce or potatoes. The meat is incredibly flavorful and succulent, having absorbed the aromatic garlic, peppers, and herbs, while the nutrition profile is lean and protein-rich.
Calorie split: 50% protein · 0% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love it for the deep, savory flavor that comes from the slow braising process, which makes the meat fall-off-the-bone tender. It's also a versatile centerpiece that can be served over rice, with a side salad, or used in other dishes like tacos or sandwiches.
⚠️ Watch-outs & how to enjoy it better
Without the sauce, the dish can be perceived as drier, and the traditional preparation can be high in sodium from seasonings and olives. To counteract this, ensure plenty of flavorful sides like a fresh salad or steamed vegetables, and consider using low-sodium broth or rinsing any canned ingredients during preparation.
Key benefits
- High-quality protein source for muscle maintenance
- Very low in carbohydrates and sugars
- Contains no added starches or potatoes
- Provides iron and B vitamins from poultry
- Naturally gluten-free preparation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'fricassee' is French in origin, but this dish is a perfect example of culinary fusion, blending European braising techniques with the indigenous Taíno and African-influenced sofrito base of Puerto Rican cuisine.
Full nutrition (USDA data · scales with serving)
| Water | 62.0 g |
| Energy | 200 kcal |
| Protein | 25.1 g |
| Total lipid (fat) | 11.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.71 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 223 mg |
| Potassium, K | 262 mg |
| Sodium, Na | 742 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 22.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.17 mg |
| Niacin | 7.1 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 62.3 mg |
| Vitamin B-12 | 0.34 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 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 | 0.03 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.39 g |
| Fatty acids, total monounsaturated | 6.0 g |
| MUFA 16:1 | 0.48 g |
| MUFA 18:1 | 5.5 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 106 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Chicken or turkey fricassee.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
What makes it 'Puerto Rican style'?
The distinctive flavor comes from a sofrito base (a blend of peppers, onions, garlic, cilantro, and culantro), along with seasonings like adobo, sazón, and often olives or capers in the braising liquid.
Why is it served without sauce or potatoes?
This specific preparation focuses on the seasoned, braised meat itself. The rich cooking liquid is often reserved to moisten rice or other sides, making the dish lower in carbs and calories per serving.
Can I use this in other recipes?
Absolutely. The shredded meat is perfect for filling empanadas, topping nachos, mixing into pasta, or creating a hearty filling for stuffed peppers.
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 2.00 kcal/g · 50% calories from protein · 0.0 g fiber · 0.0 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: 2.83 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.