Chicken Sancocho Recipe - Low Carb & Healthy
Low carb recipe for Chicken Sancocho which belongs to the Poultry recipe category.
- 1 whole chicken, about 5 to 5 pounds (2.3 to 2.5 kg)
- 4 tablespoons (60 ml) lime juice
- 1 cups (180 g) diced celery
- 1 large ripe tomato
- 1 medium onion
- 1 medium green pepper
- tablespoon (2.3 g) poultry seasoning
- teaspoon ground nutmeg
- 1 tablespoon ground cumin
- 1 quart (960 ml) chicken broth
- 1 large carrot, sliced
- 1 cups (210 g) cubed rutabaga
- 1 cups (175 g) cubed fresh pumpkin
- 1 small turnip, cubed
- 1 cup (150 g) cauliflower florets and stems, cut in small chunks
- 3 cups (225 g) shredded cabbage?Prepared Coleslaw mix works nicely
- 1 teaspoon to 1 tablespoon hot pepper sauce, or to taste?Use Caribbean
- Scotch bonnet sauce if you can get it!
Remove any giblets from the chicken's body cavity and place the chicken in a soup pot.
To make the marinade: Put all the marinade ingredients in a food processor with the S-blade in place (you'll want to cut everything in big chunks first and peel the onion and core the pepper and all) and pulse until you have a coarse slurry.
Pour this mixture over the chicken and use clean hands to rub it all over, including into the body cavity.
Stick the whole pot in the fridge and let the whole thing sit overnight, turning the chicken over once or twice in that time if you think of it.
To make the stew: The next day, pull the pot with the chicken out of the refrigerator, put it on the stove, and pour the chicken broth over the chicken.
Cover it, put the whole thing over medium heat, bring it to a simmer, turn it down to low, and let it simmer for an hour.
Turn it off and let the pot sit on the stovetop and cool.
When cooled, remove the chicken from the broth (big tongs work well for this), put it on a platter, and set it aside.
Skim the excess fat from the broth and skim out the vegetables that were in the marinade?I used a Chinese skimmer for this, but you could just pour it through a sieve if you like.
Be sure to press any broth out of the vegetables and back into the pot before you discard them! Put the pot of skimmed broth back on the stove and turn the heat beneath it to medium-high.
Stir in the carrot, rutabaga, pumpkin, and turnip and let the whole thing simmer for a half an hour.
While that's cooking, remove the skin from the chicken and discard it.
Then remove the meat from the bones, discard the bones, and cut the meat into bite-sized pieces.
About 20 minutes before serving time, stir the chicken, the cauliflower, and the cabbage into the pot, along with the hot pepper sauce.
Add water if needed, so that the broth is level with the top of the meat and vegetables.
Simmer for 20 minutes and serve.
Each with 41 g protein; 13 g carbohydrate; 3 g dietary fiber; 10 g usable carbs?but that figure is actually a tad high, since you discard some of the vegetables. I'd call it 8 g per serving. There's lots of beta carotene and calcium, too.