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Love that Latin Cuisine

Cuban and Puerto Rican flavors spice up the melting pot.

Cuban and Puerto Rican Recipes continued...

Yield: 8 servings

Per serving (with a third of the marinade being absorbed): 246 calories, 34 g protein, 2 g carbohydrate, 10 g fat, 3.5 g saturated fat, 93 mg cholesterol, 0 g fiber, 201 mg sodium. Calories from fat: 41%.

Pollo en Escabeche (Puerto Rican Chicken Appetizer)

WebMD Weight Loss Clinic members: Journal one meat serving (does not include crackers) as 1 serving "lean meat and moderate fat meat with 1 tsp fat maximum."

You can cook the whole chicken yourself, but it is so much easier to buy the rotisserie or roasted chicken from the supermarket (or rotisserie). It will take just a few minutes to shred the chicken. Serve this chicken dish with crackers or sliced baguette bread.

1/2 cup extra-virgin olive oil, divided use
2 medium-sized sweet or regular onions (cut off ends, remove outer skin, then cut in half
1 tablespoon minced garlic
1/4 cup red wine vinegar
12 whole peppercorns
1/4 teaspoon salt
2 bay leaves
1 roasted whole chicken (buy at a grocery store or rotisserie)
Pepper to taste
Salt to taste (optional)

  • Add a tablespoon of olive oil to a large nonstick skillet and begin to heat over medium heat. Add onions and garlic and sauté until onions are soft (3-4 minutes).
  • Add in remaining ingredients (remaining olive oil, vinegar, peppercorns, salt, bay leaves), cover skillet, and reduce heat to a simmer. Simmer for about 50 minutes.
  • Meanwhile, shred the chicken meat from the roasted chicken removing any skin and bones (it should equal at about 3 cups firmly packed shredded chicken).
  • Stir in shredded chicken and continue to simmer until chicken is warm (about 2 minutes). Serve with wheat crackers!

Yield: 8 appetizer servings

Per serving: 220 calories, 17 g protein, 5 g carbohydrate, 14.5 g fat, 2.3 g saturated fat, 45 mg cholesterol, 1 g fiber, 107 mg sodium. Calories from fat: 59%.

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Reviewed on October 12, 2006

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