Brazilian Chicken Stew (Frango De Panela)

Last updated on: May 4, 2026

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This Brazilian chicken stew, or Frango De Panela, actually came from a random chat I had with a Brazilian guy at volleyball.

Between me attempting (badly) to return serves and him wondering why I was even on the court, we got onto food.

He told me about this dish his grandma makes—a proper one-pan meal that’s big on flavour and low on effort. Naturally, I went home and had to try my own version.

Turns out, he wasn’t exaggerating. This is one of those dinners that makes you look like you’ve made a serious effort… when in reality, you’ve barely done anything.

Everything cooks in one pan, the flavours build themselves, and you end up with something rich, hearty, and ridiculously satisfying.

It’s ideal for busy weeknights, meal prep, or when you just want a comforting dinner without the faff. Each serving delivers around 36g of protein and roughly 256 calories, making it a solid option if you’re trying to lose weight without feeling restricted.

Why You’ll Love This High-Protein Recipe

• Packs around 36g protein per serving to keep you full and satisfied
• One-pan recipe = minimal washing up (always a win)
• Ready in under 30 minutes—perfect for chaotic midweek dinners
• Uses simple UK supermarket ingredients you probably already have
• Ideal for batch cooking and reheating throughout the week
• Big, comforting flavours without blowing your calorie target

Key Ingredients

Chicken Breast. The star of the show—lean, high in protein, and perfect for soaking up all that rich tomato sauce.

Coconut Oil. Adds a subtle sweetness and helps get a nice golden sear on the chicken.

Paprika. Brings warmth and a slightly smoky depth that gives the stew its signature flavour.

Black Olives. Salty, punchy, and slightly unexpected—they cut through the richness beautifully.

Chopped Tomatoes. The base of the sauce, creating that rich, comforting stew texture.

Worcestershire Sauce. A sneaky flavour booster that adds depth and a bit of umami magic.

Stock Cube. Turns everything into a proper, savoury, full-bodied sauce rather than a watery disappointment.

How to Make Brazilian Chicken Stew (Frango De Panela)

Heat the coconut oil in a large pan over high heat. Add the chopped chicken and cook for around 5 minutes until lightly browned on the outside. Don’t worry about cooking it through at this stage—just get some colour on it. Remove from the pan and set aside.

In the same pan (don’t clean it—those browned bits = flavour), add the chopped onion and red pepper. Cook for 2–3 minutes until softened and slightly glossy.

Add the garlic, paprika, and tomato purée. Cook for about 30 seconds, stirring constantly so it doesn’t catch. This is where everything starts to smell ridiculously good.

Add the chopped tomatoes, Worcestershire sauce, stock cube, and olives. Return the chicken to the pan, stir everything together, then reduce the heat and simmer gently for around 15 minutes until the sauce thickens and the chicken is fully cooked.

Serving & Storage

To Store

Let the Brazilian chicken stew cool, then store in an airtight container in the fridge for up to 3 days.

To Reheat

Microwave until piping hot, or reheat gently in a pan with a splash of water to loosen the sauce.

To Freeze

Freeze in portion-sized containers for up to 3 months. Defrost overnight in the fridge before reheating.

Serving Suggestions

• Serve with fluffy rice for a classic combo
• Spoon over mashed potatoes for ultimate comfort
• Pair with crusty bread to mop up the sauce
• Keep it lighter with steamed greens or cauliflower rice

Variations & Tips

• Swap chicken breast for chicken thighs if you want extra juiciness (slightly higher fat).
• Add a spoon of Greek yoghurt when serving for an extra protein boost and creaminess.
• Want more veg? Throw in courgette, spinach, or mushrooms—this stew can handle it.
• Like heat? Add chilli flakes or fresh chilli to turn things up a notch.
• Brown the chicken properly before simmering—this adds a deeper flavour (don’t rush it).
• Double the batch and thank yourself later when future-you can’t be bothered cooking.

FAQ

Can I make Brazilian chicken stew with chicken thighs instead?

Yes, absolutely. Chicken thighs will give you a richer flavour and stay very juicy. Just note they’ll slightly increase the fat and calories.

Is Frango De Panela good for meal prep?

It’s perfect. It reheats really well, and the flavours actually improve after a day in the fridge.

How can I make this even higher in protein?

You can increase the chicken portion or stir through some beans like cannellini or butter beans for an extra protein boost.

What does Frango De Panela mean?

It literally translates to “pot chicken”—which tells you everything you need to know. Simple, no-nonsense, and all cooked in one pan.

Brazilian Chicken Stew (Frango De Panela)

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"Frango De Panela" or simply ‘pot chicken’ is a cherished Brazilian classic recipe. As the name suggests it’s cooked in the one pot, offering the benefits of both ease and speed, making it perfect for those bustling weeknights when you want a taste of Brazil on your plate in under 30 minutes.

• Total Time: 35 mins
• Yield: 4 1x

Ingredients

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• 1 tbsp coconut oil
• 600 g chicken breast, chopped
• 1 onion, chopped
• 1 red pepper, chopped
• 2 garlic cloves, chopped
• 1 tbsp tomato puree
• 1 tsp paprika
• 30 g black olives, sliced
• 400 g chopped tomatoes
• 3 tsp Worcestershire sauce
• 1 stock cube
• parsley to garnish

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Instructions

Heat the coconut oil in a large pan on a high heat and add the chicken breasts. Gently fry for around 5 minutes until they are starting to turn brown.

Remove from the pan and set aside.

Add the onion and pepper to the pan and fry for around 2-3 minutes more.

Add the garlic, paprika and tomato puree and fry for a further 30 seconds.

Add all of the remaining ingredients, return the chicken to the pan, mix through, reduce the heat to low and simmer for around 15 minutes.

• Author: Scott Baptie
• Prep Time: 10 mins
• Cook Time: 25 mins
• Category: Poultry
• Method: Hob
• Cuisine: Brazilian

Nutrition

• Serving Size: 1
• Calories: 256
• Fat: 8g
• Carbohydrates: 10g
• Protein: 36g

Recipe Video

More High-Protein Recipes to Try

• If you like this, try my Creamy Paprika Chicken – rich, comforting and packed with protein.
• Craving something cosy? My Slow Cooker Chicken Curry is a proper set-it-and-forget-it winner.
• After another one-pan meal? Go for Chicken and Chorizo Risotto – big flavour, minimal effort.
• Fancy a fakeaway? Try Chicken Katsu Curry – crispy, saucy, and high-protein.
• Want something lighter? Carrot and Coriander Soup with Chicken is a great high-protein option.

Leave A Comment Below

Loved the Brazilian chicken stew? Got your own little tweaks and twists? I am all ears! Feel free to drop a comment below and share your cooking experiences with me.