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.
SERVINGS: 6
SERVING SIZE: 2 cups (370 grams)
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
Instructions
- 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.
Brittany L. Chin Jones, MS, RD, LD, is the owner of Blush Nutrition, LLC and the Continuing Education Chair for the South Carolina Academy of Nutrition and Dietetics (SCAND). Over the years she has served as the Piedmont Dietetic Association president, SCAND PR-Media Chair, and the Communications Chair for the Thirty and Under in Nutrition Dietetics member interest group. Follow her at BrittanyJonesRD.com and on Twitter and Instagram.