AI-generated photo.
Colombian · Iconic · Colombia
Ajiaco
Also called ajiaco
Ajiaco, a dish from Colombia.
Pai editors’ mark 4 / 5
Plan, list, and collections
Ajiaco is cooked in Colombia as its own dish. Simmer chicken with potato until some of the potato dissolves and the soup turns silky. Guascas herb is traditional; cilantro finishes this pot. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
65
Health score
Balanced
Moderate
Richness
Balanced
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 27%
- Carbs 28%
- Fat 45%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Suits · High protein
About 36.4 g of protein in the serving.
Watch · Low sodium
About 2348 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Watch · Dairy-free
A milk ingredient is in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
Fat or sugar is high for a day when appetite is low.
Watch · Kid-friendly
Sodium is high for a child’s plate.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Chicken thigh157 kcal
- Heavy cream101 kcal
- Potato96 kcal
- Avocado82 kcal
- Low-sodium chicken broth32 kcal
- Sweet corn29 kcal
Glycemic load
Estimated glycemic load for this count: 20.8. The bands come from the ingredient table.
Portion
One serving, as written, is about 516 kcal.
Allergens. Milk
Make it healthier
Swap the heavy cream for the same weight of whole milk
The grams stay. The calorie change is the difference between those two rows in the ingredient table.
About 433 kcal after the change.
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 516 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Replace the meat or fish with the same weight of drained chickpeas.
The seasoning and the method stay. The center of the plate changes. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 516 kcal | 26% |
| Protein | 36.4 g | 73% |
| Carbohydrate | 38.4 g | 14% |
| Fiber | 8.8 g | 31% |
| Total sugars | 5.7 g | 11% |
| Fat | 26.8 g | 34% |
| Saturated fat | 8.9 g | 45% |
| Cholesterol | 153 mg | 51% |
| Sodium | 2348 mg | 102% |
| Potassium | 1422 mg | 30% |
| Calcium | 89 mg | 7% |
| Iron | 4.2 mg | 23% |
| Magnesium | 112 mg | 27% |
| Zinc | 3.4 mg | 31% |
| Vitamin A | 147 mcg | 16% |
| Vitamin C | 31.7 mg | 35% |
| Vitamin D | 0.3 mcg | 2% |
| Vitamin E · estimate | 1.5 mg | 10% |
| Vitamin K · estimate | 69 mcg | 57% |
| Thiamin (B1) | 0.3 mg | 23% |
| Riboflavin (B2) · estimate | 0.6 mg | 46% |
| Niacin (B3) | 12.5 mg | 78% |
| Vitamin B6 | 1.1 mg | 67% |
| Folate · estimate | 113 mcg | 28% |
| Vitamin B12 | 1 mcg | 41% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- Protein is high enough to make the meal satisfying.
- Fiber is generous, which helps the meal carry you.
- Saturated fat is moderate to high. Worth noticing if cholesterol is on your mind.
- Sodium is high, mostly from salt, fish sauce, soy, or cured seasonings.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
- Chicken thigh4 thighs520 g
Potato3 potatoes500 g
Sweet corn1.5 cups160 g
Capers1.5 cups300 g
Heavy cream0.5 cup121 ml
Avocado1.5 cups160 g
Cilantro0.5 cup15 g
Kosher salt1 tsp4 g
Low-sodium chicken broth3.5 cups800 ml
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Replace the meat or fish with the same weight of drained chickpeas.. The seasoning and the method stay. The center of the plate changes.
Method
AI-generated photo.
1Set a heavy pot over medium heat. For Ajiaco, start here: simmer chicken with potato until some of the potato dissolves and the soup turns silky.
AI-generated photo.
2Simmer chicken with potato until some of the potato dissolves and the soup turns silky. Guascas herb is traditional. cilantro finishes this pot.
Cook 40 min
AI-generated photo.
3The liquid should be quiet and the center tender. Stop when this is true of Ajiaco: Simmer chicken with potato until some of the potato dissolves and the soup turns silky. Guascas herb is traditional; cilantro finishes this pot.
AI-generated photo.
4Ladle it into warm bowls. Ajiaco is eaten in Colombia as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Ajiaco is done when the thickest piece is tender and the liquid is quiet, not at a hard boil.
If it goes wrong
- Ajiaco looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Ajiaco spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Ajiaco, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Ajiaco is cooked by simmer in Colombia. The steps follow that technique, including the timing above.
- The meat, poultry, or fish is the protein. The panel is this plate, not a generic serving.
Notes
Pregnancy. Cook meat, poultry, and eggs through. Use pasteurized dairy if the recipe includes it. There is no alcohol in the required list.
Allergens in the required list: Milk.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.