Enjoy Latin American Flavours At Home

Enjoy Latin American Flavours At Home

Mexican Chicken Tinga Bowls with Calabacitas & Brown Rice 

In Mexico, chicken stewed with tomatoes and chipotle peppers are known as tinga (teen-gah). It’s often served in tacos or on tostadas. The side of sautéed squash is called calabacitas.

 

INGREDIENTS

  •     1    cup Brown Basmati Rice 
  •     2    cups Water 
  •     1    cup Medium White Onion finely chopped, divided 
  •     114-oz. Can no-salt-added diced Tomatoes 
  •     4    medium Tomatillos, husks removed, rinsed and quartered (about 1 cup) 
  •     3    Tbsp. Tomato paste 
  •     1    Tbsp. Cider vinegar or Red-Wine Vinegar 
  •     ¾    tsp. Chipotle Chile Powder or to taste 
  •     ½    tsp. Dried Thyme  
  •     ½    tsp. Salt, divided 
  •     ¼    tsp. Garlic Powder 
  •     1    Tbsp. Canola oil, divided 
  •     2    cups Chicken, shredded & cooked 
  •     ½    cup Red Bell Pepper finely chopped (½ medium) 
  •     1    cup Yellow Summer Squash, chopped (1 small) 
  •     1¼    cups Zucchini, chopped (1 small) 
  •     1½    Tbsp. Cotija Cheese or Feta Cheese, crumbled

 

 

METHOD 
1. Combine rice and water in a medium saucepan. Boil over medium-high heat. Cover it and reduce the heat to low, and let it simmer until the water has been absorbed for about 35 to 40 minutes. 
2. Meanwhile, combine ½ cup onion, tomatoes, tomatillos, tomato paste, vinegar, chipotle, thyme, ¼ tsp. salt, and garlic powder in a blender. Puree until smooth, about 2 minutes. 
3. 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 or for about 15 to 20 minutes. Add chicken and cook, uncovered until warmed through for about 3 minutes. 
4. When the rice is almost done, heat remaining 1 tsp. oil in a large nonstick skillet over medium-high heat. Add bell pepper and the remaining ½ cup onion; cook, stirring, for 2 minutes. Add summer squash and zucchini; cook, stirring, until the vegetables are tender-crisp, about 3 minutes. 
5. Divide the rice among 4 bowls and top with the vegetable mixture and the chicken mixture. Sprinkle with cheese.

 

 

 

Venezuelan Chicken Sandwiches with Avocado 

In Venezuela, sandwiches are often made with corn rolls known as arepas (ah-reh-pahs) that are crispy on the outside and soft on the inside. 

 

INGREDIENTS

  •     12     oz. Chicken Breast, boneless & skinless 
  •     1¼     cups Arepa Flour
  •     ½     tsp. Salt, divided 
  •     1½     cups Warm Water, plus more as needed 
  •     1     Tbsp. Canola Oil 
  •     1     Avocado, ripe 
  •     ¼     cup Yoghurt, nonfat plain 
  •     2     Tbsp. Lime Juice 
  •     ⅛       tsp. Ground Pepper 
  •     2     Scallions, finely chopped 

 

 

METHOD 
1. The first step is to let the oven preheat to 350°F. 
2. Place chicken in a medium saucepan; cover with cold water. Bring to a simmer over medium-high heat. Reduce heat to low, partially cover, and cook until an instant-read thermometer inserted in the thickest part registers 165ºF, 12 to 15 minutes. Transfer it to a plate. 
3. Meanwhile, combine arepa flour and ¼ tsp. salt in a medium bowl. Slowly add 1½ cups warm water, mixing with your hands until a smooth dough comes together. Knead for 1 minute. Shape the dough into a ball (it will have the texture of mashed potatoes). Cover with a clean kitchen towel and let rest for 5 minutes.
4. Divide the dough into 4 equal pieces (about ½ cup each). Shape each piece into a disk, 3½ inches in diameter and ⅜ inch thick, by pressing it between your palms.
5. Brush a large oven-safe nonstick skillet with oil and heat over medium-high heat. Add the 4 disks and cook until the undersides are beginning to show golden flecks, about 3 minutes. Flip the arepas and repeat on the other side.
6. Transfer the pan to the oven. Bake until the arepas are cooked through and slightly puffed 12 to 15 minutes.
7. Meanwhile, shred the chicken. Cut the avocado into halves and scoop into a medium bowl. Add yoghurt, lime juice, the remaining ¼ tsp. salt, and pepper. Mash with a fork until smooth. Stir in the chicken and scallions.
8. Slice each arepa in half crosswise to open a pocket (like pita bread). Divide the chicken salad among the arepas and serve immediately.

Diabeticliving
Administrator

Diabetic Living is the only lifestyle magazine that demonstrates how to live fully each and every day while managing diabetes.