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




Ingredient Checklist


Instructions Checklist
  • 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.

  • 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: 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

1 cup rice + 3/4 cup chicken mixture + 1/2 cup vegetables + 1 tsp. cheese
397 calories; protein 33.9g; carbohydrates 46.3g; dietary fiber 6.1g; sugars 10.1g; fat 9.6g; saturated fat 1.9g; cholesterol 79.4mg; vitamin a iu 1294.6IU; vitamin c 51.4mg; folate 36.8mcg; calcium 81.1mg; iron 3.2mg; magnesium 54.5mg; potassium 832.5mg; sodium 468.4mg.