Latin American Chicken Stew (Sancocho)

16 100 413
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 25 min 6
Latin American Chicken Stew (Sancocho)
Health Highlights

Ingredients


1/4 tsp Black pepper (to taste)
2 medium Carrots (peeled and cubed)
4 breast Chicken breast, boneless, skinless
1 cup Chicken broth (stock)
6 sprig Cilantro (coriander) (chopped)
1 cup Frozen yellow corn kernels
4 clove(s) Garlic (minced)
3 tbsp Olive Oil, Extra Virgin
2 tsp Oregano, dried
1 plantain(s) Plantain, green, raw (peeled and cubed)
3 potato Potato (peeled and cubed)
2 cup cubes Pumpkin
1/4 tsp Salt (to taste)
2 medium ear Sweet yellow corn
1/3 cup Tomato sauce, canned
1 medium Yellow onion (chopped)

Instructions


Heat the oil in a large pot or Dutch oven over medium flame. Add the onion and garlic and sauté until the onions are translucent, 4 to 5 minutes.

Stir in the tomatoes and simmer for about 5 more minutes.

Add chicken broth and chicken breast; bring to a boil. Reduce heat to low and simmer for 30 minutes.

Add the carrots and potatoes and simmer for another 30 minutes. Add more stock or water if necessary.

Finally add the pumpkin, plantain, corn, oregano, salt and pepper and simmer for another 30 to 45 minutes, or until the meat is tender and the vegetables have begun to break down a bit.

Adjust seasoning to taste and stir in the cilantro.

Serve hot with rice.

Nutrition Facts

Per Portion

Calories 413
Calories from fat 108
Calories from saturated fat 20.1
Total Fat 12.0 g
Saturated Fat 2.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 6.1 g
Cholesterol 113 mg
Sodium 277 mg
Potassium 1367 mg
Total Carbohydrate 38 g
Dietary Fiber 5.1 g
Sugars 7.4 g
Protein 40 g

Dietary servings

Per Portion


Fruit 0.2
Meat 1.7
Vegetables 2.9

Energy sources


Pygal35%457.72558766456063154.271686479812426%392.41542509485583281.867253437149939%297.293815977681165.6785125809364635%26%39%CarbohydratesFatProtein

Meal Type(s)

Main




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