AARP - Segunda Juventud - Caribbean Chicken Stew

Caribbean Chicken Stew

Courtesy of the American Diabetes Association®
February/March 2005

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Serves: 8
Serving size: 1 cup plus 1 piece chicken

2 tbsp. olive oil

2-3 garlic cloves, minced

1/4
tsp. oregano

Dash paprika

1/4
tsp. salt

Dash black pepper

1 3-lb. chicken, cut into 8 pieces, skin and fat removed

2 tsp. canola oil

1/8 tsp. achiote powder

2 tbsp. sofrito

1/2
cup tomato sauce

2 cups low-fat, low-sodium chicken broth

2 cups water

1 cup uncooked long-grain rice

1 cup frozen peas

2 tbsp. pimiento (optional)

1. Combine olive oil, garlic, oregano, paprika, salt, and pepper in large container. Add chicken and marinate in the refrigerator for at least an hour.

2. Heat canola oil in large stockpot. Add achiote and stir until oil turns bright orange. Sauté sofrito and peppers for 2-3 minutes. Add chicken and sauté 5-6 minutes. Add tomato sauce, reduce heat, cover, and cook for 10-15 minutes. Stir several times.

3.
Add chicken broth and water and bring to a boil. Reduce heat, add rice, cover, and cook 15 minutes. Add peas, cover, and cook 5 more minutes. Garnish with pimiento, if using.

Exchanges
3 Starch
2 Lean Meat

Calories . . . . . . . . . . . . .
339

Calories from Fat . . . . .

79

Total Fat . . . . . . . . . . . . .

9g

Saturated Fat . . . . . . . .

2g

Cholesterol . . . . . . . . . . .

51mg

Sodium . . . . . . . . . . . . . .

307mg

Carbohydrate . . . . . . . . .

42g

Dietary Fiber . . . . . . . .

2g

Sugars . . . . . . . . . . . . 3g

Protein . . . . . . . . . . . . . .

21g

This Recipe is from the book Cocinando para Latinos con Diabetes (Diabetic Cooking for Latinos) by Olga V. Fusté, published by the American Diabetes Association (ADA). Visit the ADA store to order this and other ADA publications.

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