Healthy Recipes | Chicken Ropa Vieja

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Today I am putting a healthy twist on a Latin classic with a lighter variation of Ropa Vieja. Traditionally, Ropa Vieja or Carne Desmechada is made with beef, but I made this recipe with chicken and come to find out, it’s just as tasty as the traditional version. Served over rice with tajadas de maduro, it’s an excellent dish that the whole family will love.

As much as I love cooking, sometimes it’s just about getting dinner on the table as simply and quickly as possible. Well, most of the time lately! When you have kids, dinner time is definitely one the most hectic times of the day, along with the 15 minutes just before going to school in the morning! This Chicken Ropa Vieja or Pollo Desmechado is an easy dish to make and it’s delicious.

I had Chicken Ropa Vieja for the first time recently and loved how it was both extremely flavorful and very uncomplicated. This delicious dish is basically just chicken stewed down with tomatoes, peppers, onions, and spices until everything is tender and flavorful. Almost like chicken fajita stew. How can that NOT be good? Once I realized it would be an excellent candidate for the slow cooker, I knew I had to make some of my own.

I served my Chicken Ropa Vieja over rice, but you could also use it to fill a taco or burrito. OR, if you’re doing the low carb thang, just eat it in a bowl on its own! A little dollop of sour cream would be awesome on top, too. (I added a little cilantro to liven up the photos, but the dish has plenty of flavor on its own.)

Chicken Ropa Vieja

Ingredients:

To cook the chicken:
  • 1 carrot, peeled and cut into pieces
  • 4 cloves garlic, peeled
  • Salt and pepper
  • 4 chicken breasts with bone
  • 1 onion, quartered
  • 1 green pepper, cut into pieces

Sofrito:
  • 2 tablespoons of tomato paste
  • 1 teaspoon ground cumin
  • Salt and pepper to taste
  • 1/2 cup capers
  • 1 large red bell pepper, seeded and thinly sliced
  • 1 cup of chicken broth
  • 1/4 cup of tomato sauce
  • 1 tablespoon of oil
  • 3 garlic cloves
  • 1 cup chopped onion

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Instructions:

  1. First, In a pot, place the chicken, 1 onion, carrot, green pepper, and 4 cloves of garlic. Add water to cover the chicken, add salt, pepper and cook over medium heat for about 30 minutes or until the chicken is cooked.
  2. Second, Measure and strain 1 cup of the liquid used to cook the chicken and set aside.
  3. Next, Remove the chicken from the pot, let it cool and shred with a fork or your hands.
  4. In a large sauce pan, heat the oil over medium heat. Add the remaining garlic, onions and red pepper. Cook about 5 to 7 minutes, or until tender. Add the cooked and shredded chicken, tomato sauce, tomato paste, reserved broth, capers, salt, pepper and cumin. Cover and cook on low for about 10 minutes, adding more broth and seasoning if needed, stirring occasionally.



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