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.
SERVING SIZE: 2 cups (370 grams)
PREP TIME: 5 minutes
COOKING TIME: 45 minutes
- 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
- In a large pot, bring water to a boil and add onion, garlic and salt.
- Add chicken and steak and cook until they reach an internal temperature of 165°F (74°C),
about 15 to 20 minutes.
- Remove chicken and steak from broth and place in a bowl to cool slightly.
- Use two forks to shred meat.
- Add all potatoes to the boiling broth and cook until broth begins to thicken, about 10 minutes.
- Add guascas, corn and carrots and cook 5 minutes.
- Return shredded meat to the pot and simmer for 5 minutes.
- Remove from heat and divide stew among 6 bowls.
- 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 PER SERVING: 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.