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Recipes    |
One Dish Puerto Rican Chicken
This is a wonderfully simple meal that was loaded with rich complex flavors, is both low calorie and low fat. What made this even better was that it was a one dish recipe that we had on the table in less than 30 minutes. This meal was based on a recipe for Asopao de Pollo which is a Puerto Rican chicken dish that is a Caribbean version of gumbo. Some have also described this as a cross between a paella and a soup. This meal was put together with some of the staples that we had available in our kitchen and was spicy but not hot. We didn’t use fresh peppers and instead went for 2 dried ancho chiles which are dried versions of the poblano. We tend to always have some long grain brown rice cooked and in the refrigerator so we didn’t have to cook this with the meal (that was a huge time saver). Ingredients: 2 Tsp olive oil 1 lb skinless boneless chicken breasts, chopped into 1 in cubes 2 dried Ancho Chiles, chopped 1/2 yellow onion, chopped 2 Tsp Mexican oregano 1 Tsp Spanish paprika 8 oz tomato sauce 6 oz tomato juice 1/2 medium tomato, diced 1 small jar pimentos, rinsed 4 stuffed green olives 1 cup long grain brown rice, cooked Directions: 1. Heat the olive oil in a large skillet on medium high 2. Add the chicken and cook until it starts to brown 3. Add the onion, chiles, oregano and paprika and cooked until onions become translucent (about 5-7 minutes) 4. Add the tomato sauce, tomato juice, tomato, pimentos and olives and stirring frequently heat for about 7-10 minutes 5. Add in cooked rice, turn down to simmer, cover and let cook for about 5 minutes 6. Remove from stove, serve in a bowl and garnish with cilantro (fresh or dried) Serves 4 Nutritional Information (per serving) Protein 30g Carbs 26g Fat 6g Trans Fat 0g Sodium 153 mg Sugar 6g Calories 274 |
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