Latin American Chicken Stew (Sancocho)

Latin American Chicken Stew (Sancocho)

Health Rating
Prep Cook Ready in Servings
15 min 1 h 25 min 1 h 40 min 6
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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
2 tsp Oregano, dried
1 plantain(s) Plantain (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 408
Calories from fat 93
Calories from saturated fat 15.9
Total Fat 10.4 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 6.0 g
Cholesterol 88 mg
Sodium 398 mg
Potassium 1228 mg
Total Carbohydrate 39 g
Dietary Fiber 4.5 g
Sugars 10.4 g
Protein 39 g

Dietary servings

Per Portion


Fruit 0.2
Meat 1.7
Vegetables 2.9

Energy sources


Pygal 38% 462.055402007 163.90380246 23% 380.441259777 282.748890533 39% 297.789265076 164.316819538 38% 23% 39% Carbohydrates Fat Protein
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