Sancocho
---------- Recipe via Meal-Master (tm) v8.02
Title: SANCOCHO
Categories: Main dish, Soups/stews, Poultry, Wt-watchers
Yield: 4 servings
1 ts Corn oil
3 oz Chicken breast; diced
3 oz Chicken thigh; diced
1 c Chopped onion
1/2 c Chopped celery
1/2 c Diced red bell pepper
1 ts -Minced jalapeno, or up to..
3 ts Minced jalapeno
2 ts Ground cumin
3 c Chicken broth
1 c Chopped plum tomatoes
1 c Fresh pumpkin* (or rutabaga)
4 oz Diced, pared sweet potato
1/2 c Corn kernels
-- fresh or frozen
2 tb Minced cilantro or parsley
2 c Cooked white rice
"There are many versions of this stew-soup in Central and South America.
Scented with cumin, it makes a hearty supper on a chilly winter night."
In a medium nonstick saucepan, heat the oil over medium high heat. Add
chicken; cook, turning frequently, until lightly browned on all sides.
Remove chicken; set aside.
Add onion; cook until golden. Add celery, bell pepper, jalapeno and cumin;
cook, stirring, for 3 minutes.
Add broth, tomatoes, pumpkin and sweet potato; bring to a boil, reduce
heat, cover and simmer until sweet potato is tender. Add reserved chicken
and corn; simmer 10 minutes longer.
Sprinkle with cilantro and serve with rice.
Each serving provides:
* 1/4 FA, 2 V, 1 P, 1-1/2 B, 15 C
Per serving:
* 305 cal, 16 g pro, 50 g car,
* 4 g fat: 1 g poly, 1 g mono, 1 g sat
* 102 mg sod, 30 mg chol
*Note: For best flavor, use small sugar pumpkins (about 2-3 pounds). Cut
in half, remove seeds and string with a large spoon, peel and dice. Or
you can bake the pumpkin whole in a roasting pan at 375 F for about 1
hour, or until it can be easily pierced with a knife. Allow to cool;
remove seeds and string, and scoop out flesh with a spoon. You may use
prebaked or canned pumpkin in this recipe too.
Source: Wonderful World of Walnuts & Rice
(Weight Watchers Magazine in association with The Rice Council
and The Walnut Marketing Board)
Reprinted with permission from USA Rice Council
Electronic format courtesy of Karen Mintzias
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