This Colombian healthy recipe is very popular in whole country; it’s served as lunch or dinner


  • 2 cups cooked white rice with red capsicum or bell pepper (blend 1 red capsicum in 2 cups of water)

  • 15 Sliced chicken thighs, boneless and skin off

  • 1 cup chopped fresh carrots

  • 1 cup cooked French style green beans

  • 1 cup cooked peas

  • 3 chopped ripped gourmet tomatoes

  • 1 chopped yellow onion

  • 3 chopped garlic cloves

  • 1/4 cup chopped parsley

  • 1/4 cup extra virgin olive oil

  • Salt


  • 1.

    Place a pot in medium heat, add oil and let it get to a good temperature; sauté garlic, onion, and parsley.

  • 2.

    Add sliced chicken and salt. Let it cooked for about 10 minutes, add tomatoes, stir and cook 20 more minutes.

  • 3.

    Cook vegetables and mix with rice and chicken. Cook covered in low heat for 15 more minutes. Serve with salad, French fries or fried plantains (cooking banana, ripped or green)

Nutritional information

Nutritional analysis per serving (10 servings)

  • Energy 729kj
  • Fat Total 59g
  • Saturated Fat 13g
  • Protein 39g
  • Carbohydrate 9g
  • Sugar 4g
  • Sodium 856mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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To get cooked rice with capsicum, blend 1 capsicum with 2 cups of water and add 2 cups of rice.

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Posted by JessykeraReport
hi martha! i am a huge fan of colombian food and i would like to add some to my online cookbook. if you ever get the chance,, could you post up more recipes. thanks