Caribbean Chicken Stew
Courtesy of the American Diabetes Association®
February/March 2005
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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