Frango Ensopado com Legumes Verdes
Brazilian Chicken Stew with Green Vegetables
Yes, with a tweak: ensure no potato, cassava, corn, or other starchy vegetables. About 12g net carbs per serving, on the higher side for Brazilian food, so watch the portion.
What it is
Tender pieces of chicken (often bone-in, skin-on) slow-cooked in a rich, flavorful sauce with a selection of fresh green vegetables like okra, green beans, and bell peppers. A comforting and robust Brazilian classic.
Key ingredients
Chicken pieces (thighs, drumsticks), olive oil, onions, garlic, diced tomatoes, bell peppers, okra, green beans, chicken broth, bay leaf, salt, black pepper, fresh parsley.
How to make it keto
Ensure no potato, cassava, corn, or other starchy vegetables. Confirm the sauce is not thickened with flour/starch and has no added sugar. Request extra olive oil.
Say this to the waiter (Portuguese)
O Frango Ensopado, por favor, sem batata, mandioca ou milho. O molho é sem farinha e sem açúcar? E extra azeite, por favor.
Frango Ensopado: no potato, cassava, or corn. Is the sauce flour-free and sugar-free? Extra olive oil, please.
Watch out for
Hidden sugars in tomato base. Flour or starch thickeners in the sauce. Inclusion of non-keto vegetables if not specified.
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
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