Rustic Chicken and Beef Stew Recipe

Filled with three types of potatoes, corn and the unique herb guascas, this stew departs from the traditional Colombian ajiaco by adding lean meats and carrots.

Prep Time: 5 minutes
Cooking Time: 45 minutes

Ingredients

8 cups (1,890 milliliters) water
1 cup diced yellow onion
3 garlic cloves, minced
½ tablespoon salt
1 pound boneless skinless chicken breast
¼ pound flank steak
1½ cups cubed Idaho potatoes
1½ cups cubed yellow potatoes
1½ cups cubed red potatoes
1½ tablespoons dried guascas
2 corn cobs, cut into thirds
1 cup thinly sliced carrots
1 cup chopped fresh parsley
6 tablespoons plain nonfat Greek yogurt
1 avocado, sliced
6 teaspoons drained capers

Directions

Before you begin: Wash your hands.

1. In a large pot, bring water to a boil and add onion, garlic and salt.
2. Add chicken and steak and cook until they reach an internal temperature of 165°F (74°C), about 15 to 20 minutes.
3. Remove chicken and steak from broth and place in a bowl to cool slightly.
4. Use two forks to shred meat.
5. Add all potatoes to the boiling broth and cook until broth begins to thicken, about 10 minutes.
6. Add guascas, corn and carrots and cook 5 minutes.
7. Return shredded meat to the pot and simmer for 5 minutes.
8. Remove from heat and divide stew among 6 bowls.
9. Top each bowl with parsley, 1 tablespoon Greek yogurt, 1/6 of an avocado and 1 teaspoon capers.

Cooking Note

Guascas is an herb that can be found at Latin specialty markets or online.

Nutrition Information

Serves 6
Serving size: 2 cups (370 grams)

348 calories, 9g total fat, 2g saturated fat, 55mg cholesterol, 747mg sodium, 43g carbohydrate, 7g fiber, 5g sugar, 27g protein, 1,058mg potassium, 300mg phosphorus

Note: Analysis does not include guascas.

This recipe originally appeared in Food & Nutrition Magazine^®, published by the Academy of Nutrition and Dietetics.