Low Fat Sancocho
Discover the wholesome essence of Dominican cuisine with this Low Fat Sancocho, a lighter twist on the traditional hearty stew. Packed with lean proteins like boneless chicken breast and pork tenderloin, combined with nutrient-rich vegetables such as yuca, green plantain, pumpkin, and carrots, this recipe delivers bold, comforting flavors without the guilt. Simmered in a fragrant broth infused with garlic, onion, cumin, oregano, and a hint of cilantro, this one-pot wonder is perfect for family dinners or meal prep. Ready in under two hours, it’s a nutritious and satisfying dish finished with a squeeze of lime for a bright, zesty touch. Ideal for those seeking a healthy sancocho recipe, this low-fat option is a true crowd-pleaser.
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Recipe Information
Ingredients
- 2 pieces boneless skinless chicken breast
- 0.5 pound lean pork tenderloin
- 2 ears corn on the cob, cut into thirds
- 1 cup yuca (cassava), peeled and cut into chunks
- 1 large green plantain, peeled and sliced
- 1 large carrot, sliced
- 1 cup pumpkin or kabocha squash, peeled and cubed
- 1 small yellow onion, chopped
- 3 cloves garlic cloves, minced
- 6 cups chicken broth, low sodium
- 0.5 cup cilantro, chopped
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon oregano
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 lime, cut into wedges
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and minced garlic to the pot. Sauté until the onion becomes translucent.
Cut the chicken breast and lean pork tenderloin into large chunks. Add to the pot and cook until lightly browned on all sides.
Stir in the cumin, oregano, salt, and black pepper. Cook for another 2 minutes to bring out the flavors.
Pour the low-sodium chicken broth into the pot, and add the bay leaf.
Add the chunks of yuca, sliced green plantain, sliced carrot, corn on the cob pieces, and pumpkin to the pot.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for about 60-75 minutes until the vegetables are tender and the meat is fully cooked.
Taste and adjust seasoning if necessary. Remove the bay leaf before serving.
Stir in the chopped cilantro just before serving.
Serve hot with lime wedges on the side for squeezing over the top for additional flavor.
Nutrition Facts
Calories |
2312 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.6 g | 58% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 405 mg | 135% | |
| Sodium | 3766 mg | 164% | |
| Total Carbohydrate | 304.7 g | 111% | |
| Dietary Fiber | 34.9 g | 125% | |
| Total Sugars | 80.5 g | ||
| Protein | 191.2 g | 382% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 391 mg | 30% | |
| Iron | 18.0 mg | 100% | |
| Potassium | 6549 mg | 139% | |
*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.
