Heart-Healthy Sancocho
Savor the comforting flavors of "Heart-Healthy Sancocho," a light yet hearty twist on the traditional Latin American stew. Packed with vibrant vegetables like yautía, yuca, butternut squash, and green plantain, and simmered with tender, skinless chicken thighs in a flavorful low-sodium broth, this dish is both nourishing and delicious. A medley of classic spices—cumin, oregano, and fresh cilantro—elevates the dish while keeping it wholesome and rich in taste. The addition of healthy fats from avocado and the zest of fresh lime makes every bowl a burst of vibrant flavor. Perfect for a cozy family dinner, this one-pot wonder is gluten-free, heart-healthy, and loaded with nutrient-dense ingredients. Whether you're looking for a nutritious option or a satisfying comfort meal, this easy-to-follow recipe will become a favorite in your kitchen.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 large Red onion
- 3 cloves Garlic
- 1 large Bell pepper
- 1 large Tomato
- 2 medium Carrot
- 1 medium Yautía (malanga)
- 1 medium Yuca
- 1 cup Butternut squash
- 2 ears Corn on the cob
- 1 medium Green plantain
- 6 cups Low-sodium chicken broth
- 4 pieces Skinless chicken thighs
- 1 bunch Cilantro
- 1 teaspoon Ground cumin
- 1 teaspoon Oregano
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 whole Avocado
- 1 whole Lime
Instructions
Peel and dice the red onion, garlic cloves, bell pepper, and tomato. Set aside.
Peel and chop the carrot, yautía, yuca, and butternut squash into bite-sized pieces. Cut the corn into thirds.
Peel and slice the green plantain into 1-inch pieces.
Heat olive oil over medium heat in a large pot. Add the diced onion, garlic, and bell pepper. Sauté until the onion is translucent, about 5 minutes.
Stir in the tomato and cook for another 3 minutes, until softened.
Add the chicken broth to the pot and bring to a boil.
Reduce heat to medium-low and add the chicken thighs. Simmer for 20 minutes, skimming off any foam or fat that rises to the surface.
Add the yautía, yuca, butternut squash, corn, plantain, and carrot. Continue to simmer for about 45 minutes until the vegetables are tender.
Stir in the chopped cilantro, cumin, oregano, salt, and pepper.
Simmer for another 10 minutes to allow the flavors to meld together.
Taste and adjust seasoning if necessary. Remove the chicken, shred it, and return it to the pot.
Serve hot, garnished with fresh avocado slices and a wedge of lime for additional flavor.
Nutrition Facts
Calories |
410 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 21% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 70 mg | 23% | |
| Sodium | 546 mg | 24% | |
| Total Carbohydrate | 45.5 g | 17% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 10.8 g | ||
| Protein | 22.7 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 80 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 1163 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
