I found a great Cuban chicken dish that I was able to cut down on the fat and sodium. Still it has some, and wanted you to be aware of that. I can't figure out the exact nutrients because I changed it by rinsing the olives to rid them of some of the sodium, etc. If you find sausage with low sodium, this would of course help, too. I've never seen any. And, served on a bed of brown rice, or some other healthy grain, it's pretty healthy with all the fresh vegetables.
The original recipe uses bacon and sausage, and it is so good. I think this is Cuban in origin (or, possibly Puerto Rican?) I think it was on a food tv show. It is fairly inexpensive to make, too. I put it over brown rice or long-grained white rice that I make using low sodium chicken stock and/or water (1/2 and 1/2). Sometimes I add a 1/4 cup or so of frozen peas to the rice, but I think that fresh would be really good. Makes about
4 servings or more. I also make it without the bacon and love this. But honestly the more of the ingredients you can use that are included in the recipe the better.
2 pounds of boneless, skinless chicken cut into bite size pieces;
3 tablespoons olive oil (any type);
1/4 teaspoon black pepper;
1 tsp. paprika;
1/8 teaspoon salt or salt substitute;
1 ounce of Canadian bacon, chopped;
1 medium onion, chopped;
1 clove of garlic, chopped;
1/2 medium or 1 small bell pepper, any color (I prefer red bell pepper for sweetness);
1 small can low sodium, chopped tomatoes, or one fresh, medium tomato chopped;
1 small lean turkey sausage, chopped (the hot kind brings in some added spiciness for those who like their food hotter.);
1/4 cup chopped green or black olives (I rinse mine lightly to get some of the sodium out)
Prep time is about
10-15 minutes. Total time about
40-45 minutes to make in its entirety.
Toss and coat chicken with 2 tablespoons of olive oil, pepper, paprika, and salt/substitute. Brown chicken in a skillet over medium-high heat. When browned, remove chicken from pan. Sautee bacon and sausage in same pan until almost done, barely pink inside. Set that aside, too, after draining on absorbant toweling. Heat remaining oil in the same pan on medium-high, and sautee the rest of the ingredients until vegetables are just tender, or to your liking. At this time, I add the chicken, bacon and sausage back in. Cover, and let it simmer for about
10-15 minutes, until sausage is no longer pink inside and all is heated through. I add the tomatoes at the end of this process so as to not overcook them, and just to heat them. You can let it go a little longer, but the vegetables will get very soft.
Serve over your favorite rice for a wholesome, healthy, and flavorful complete meal.
Happy Grandmommy to Amanda, Alayna, Wyatt and Ezekiel
Post Edited (Kathlyn1950) : 10/6/2005 8:35:00 PM (GMT-6)