Sancocho Recipe

Serves 4

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.

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 carb; 4 g fat: 1 g poly, 1 g mono, 1 g sat; 102 mg sod; 30 mg chol.

Ingredients:

  • 1 tsp corn oil
  • 3 oz chicken breast, diced
  • 3 oz chicken thigh, diced
  • 1 cup chopped onion
  • 1/2 cup chopped celery
  • 1/2 cup diced red bell pepper
  • 1 tsp minced jalapeno, or up to 3 tsp minced jalapeno
  • 2 tsp ground cumin
  • 3 cup chicken broth
  • 1 cup chopped plum tomatoes
  • 1 cup fresh pumpkin (small sugar pumpkin is preferable), or rutabaga
  • 4 oz diced, pared sweet potato
  • 1/2 cup corn kernels, fresh or frozen
  • 2 tbsp minced cilantro or parsley
  • 2 cup cooked white rice

    • Instructions:

    1. Cut in half, remove seeds and string with a large spoon, peel and dice.
    2. 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.
    3. Allow to cool; remove seeds and string, and scoop out flesh with a spoon.
    4. You may use prebaked or canned pumpkin in this recipe too.
    5. In a medium nonstick saucepan, heat the oil over medium high heat.
    6. Add chicken; cook, turning frequently, until lightly browned on all sides.
    7. Remove chicken; set aside.
    8. Add onion; cook until golden.
    9. Add celery, bell pepper, jalapeno and cumin; cook, stirring, for 3 minutes.
    10. Add broth, tomatoes, pumpkin and sweet potato; bring to a boil, reduce heat, cover and simmer until sweet potato is tender.
    11. Add reserved chicken and corn; simmer 10 minutes longer.
    12. Sprinkle with cilantro and serve with rice.