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Sancocho

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Submitted by sister

“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."

YIELD

4 servings

PREP

15 min

COOK

70 min

READY

85 min

Ingredients

1 5
TEASPOON ML CORN OIL
3 86.7
OUNCES ML/G CHICKEN BREASTS
diced
3 86.7
1 237
CUP ML ONIONS
chopped
½ 118
CUP ML CELERY
chopped
½ 118
CUP ML SWEET RED BELL PEPPERS
diced
1 5
TEASPOON ML JALAPEÑO PEPPER
minced, up to 3 ts to taste
2 1E+1
TEASPOONS ML CUMIN
ground
3 7.1E+2
CUPS ML CHICKEN BROTH
1 237
1 237
CUP ML PUMPKIN
fresh, or rutabaga
4 115.6
OUNCES ML/G SWEET POTATOES, OR YAMS
diced, paired
½ 118
CUP ML CORN
fresh or frozen
2 3E+1
TABLESPOONS ML CILANTRO
or parsley, minced
2 473
CUPS ML RICE
white, cooked

Directions

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.

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℉ (190℃) 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.

* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 531g (18.7 oz)
Amount per Serving
Calories 576 13% from fat
 % Daily Value *
Total Fat 8g 13%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 33mg 11%
Sodium 318mg 13%
Total Carbohydrate 34g 34%
Dietary Fiber 6g 25%
Sugars g
Protein 46g
Vitamin A 309% Vitamin C 71%
Calcium 9% Iron 20%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, High Fiber
 

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