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🇵🇷 Puerto Rican

Pollo a la Plancha con Arroz y Habichuelas

⏱ 35 min (plus 30 min marinate)

🍞 ~22g (kid-default: ⅓ cup real white rice + ¼ cup beans + avocado)

🍽 4 servings

⭐ 5/5

Why this recipe is T1D-friendly

• This is the T1D-friendly Puerto Rican plate by design — grilled chicken is zero carbs, the rice is measured at ⅓ cup of REAL rice (not cauli), and the beans bring fiber to slow things down
• The marinade is vinegar + lime + garlic + adobo — zero added sugar, so the carb budget goes to the rice and beans
• Adding avocado on the side bumps healthy fat and fiber further, which often translates to one of the smoothest CGM curves in your weekly rotation

Ingredients

Chicken marinade

• 4 boneless skinless chicken breasts or thighs (~0g carbs)
• 4 cloves garlic, minced (~2g carbs)
• 2 tbsp olive oil
• 2 tbsp white vinegar
• 1 tsp adobo
• 1 tsp oregano
• 1/2 tsp black pepper
• Juice of 1 lime (~2g carbs)

Plate sides

• 1.5 cups cooked white rice (⅓ cup per serving) (~75g carbs / ~15g per serving with ⅓ cup basmati)
• 1 cup cooked habichuelas rosadas (see Arroz Blanco con Habichuelas recipe, ¼ cup per serving) (~16g carbs / ~4g per serving)
• 1/2 avocado, sliced (~3g carbs / ~1g per serving)
• Lime wedges

Directions

1. Whisk garlic, olive oil, vinegar, adobo, oregano, pepper, and lime juice in a bowl.
2. Add chicken, turn to coat, and marinate 30 minutes (or up to 4 hours in the fridge).
3. Heat a grill pan or cast-iron skillet over medium-high heat.
4. Cook chicken 5-6 minutes per side until cooked through (internal temp 165°F). Let rest 3 minutes.
5. While chicken rests, warm rice and beans separately.
6. Plate it: ⅓ cup rice on one side, ¼ cup beans poured next to it, chicken on top or alongside, avocado slices fanned out.
7. Squeeze a lime wedge over the chicken right before serving.

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