In Mexico, chicken stewed with tomatoes and chipotle peppers is known as tinga (teen-gah). It's often served in tacos or on tostadas. The side of sautéed squash is called calabacitas. Serve this tinga recipe over brown rice and sprinkle with cheese for a healthy one-bowl dinner that's super-satisfying. Source: Diabetic Living Magazine, Fall 2019

Sandra Gutierrez
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Ingredients

Ingredient Checklist

Directions

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  • Combine rice and water in a medium saucepan. Bring to a boil over medium-high heat. Cover, reduce heat to low, and simmer until the water has been absorbed, 35 to 40 minutes.

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  • Meanwhile, combine 1/2 cup onion, tomatoes, tomatillos, tomato paste, vinegar, chipotle, thyme, 1/4 tsp. salt, and garlic powder in a blender. Puree until smooth, about 2 minutes.

  • Heat 2 tsp. oil in a large skillet over medium-high heat. Add the blended sauce (careful, it will splatter) and bring to a simmer. Reduce heat and simmer, stirring occasionally, until the sauce thickens enough that a wooden spoon leaves a trail when scraped across the bottom of the pan, 15 to 20 minutes. Add chicken and cook, uncovered, until warmed through, about 3 minutes.

  • When the rice is almost done, heat the remaining 1 tsp. oil in a large nonstick skillet over medium-high heat. Add bell pepper and the remaining 1/2 cup onion; cook, stirring, for 2 minutes. Add summer squash and zucchini; cook, stirring, until the vegetables are tender-crisp, about 3 minutes.

  • Divide the rice among 4 bowls and top with the vegetable mixture and the chicken mixture. Sprinkle with cheese.

Tips

Tips: Tomatillos are available in most grocery stores. They look like tiny green tomatoes wrapped in husks. Rub the husks off under cold water to remove.

To poach chicken: Place 4 small boneless, skinless chicken thighs or 2 small boneless, skinless chicken breasts (12 oz. total) in a medium saucepan; cover with cold water. Bring to a boil over medium-high heat. Reduce heat to low, partially cover, and cook until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 12 to 15 minutes. Transfer to a plate and shred into small pieces. Reserve broth for use in another recipe--it will keep in the fridge for up to 4 days or in the freezer for up to 3 months.

Cotija cheese is an aged cow's-milk cheese from Mexico. It has a crumbly texture and slightly salty taste. Substitute feta if you can't find it.

Nutrition Facts

397 calories; 9.6 g total fat; 1.9 g saturated fat; 79 mg cholesterol; 468 mg sodium. 833 mg potassium; 46.3 g carbohydrates; 6.1 g fiber; 10 g sugar; 33.9 g protein; 1295 IU vitamin a iu; 51 mg vitamin c; 37 mcg folate; 81 mg calcium; 3 mg iron; 54 mg magnesium;

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08/27/2019
46 carbs is way too much. Read More