Nourish: A TASTE OF LATIN AMERICAMexican Chicken Tinga Bowls
with Calabacitas & Brown Rice
ACTIVE: 50 min. TOTAL: 50 min.
46g CARB
In Mexico, chicken stewed with tomatoes
and chipotle peppers is known as tinga
(teen-gah). It’s often served in tacos or on
tostadas. The side of sautéed squash is
called calabacitas. (Photo, page 70.)
1 cup brown basmati rice
2 cups water
1 cup fi nely chopped white onion
(1 medium), divided
1 14-oz. can no-salt-added diced
tomatoes
4 medium tomatillos, husks
removed (see Tips), rinsed and
quartered (about 1 cup)
3 Tbsp. tomato paste
1 Tbsp. cider vinegar or red-wine
vinegar
¾ tsp. chipotle chile powder
or to taste
½ tsp. dried thyme
½ tsp. salt, divided
¼ tsp. garlic powder
1 Tbsp. canola oil, divided
2 cups shredded cooked chicken
(see Tip, p. 103)
½ cup fi nely chopped red bell
pepper (½ medium)
1 small yellow summer squash,
chopped (1 cup)
1 small zucchini, chopped
(1¼ cups)
1½ Tbsp. crumbled cotija cheese
(see Tips) or feta cheese
- Combine rice and water in a medium
saucepan. Bring to a boil over medi-
um-high heat. Cover, reduce heat to low,
and simmer until the water has been
absorbed, 35 to 40 minutes. - Meanwhile, combine ½ cup onion,
tomatoes, tomatillos, tomato paste,
vinegar, chipotle, thyme, ¼ tsp. salt, and
garlic powder in a blender. Puree until
smooth, about 2 minutes. - Heat 2 tsp. oil in a large skillet over
medium-high heat. Add the blended
sauce (careful, it will splatter) and bring
to a simmer. Reduce heat and simmer,
stirring occasionally, until the sauce
thickens enough that a wooden spoon
leaves a trail when scraped across the
bottom of the pan, 15 to 20 minutes.
Add chicken and cook, uncovered, until
warmed through, about 3 minutes. - When the rice is almost done, heat the
remaining 1 tsp. oil in a large nonstick
skillet over medium-high heat. Add bell
pepper and the remaining ½ cup onion;
cook, stirring, for 2 minutes. Add sum-
mer squash and zucchini; cook, stirring,
until the vegetables are tender-crisp,
about 3 minutes.- Divide the rice among 4 bowls and
top with the vegetable mixture and the
chicken mixture. Sprinkle with cheese.
SERVES 4: ¾ cup chicken tinga +
½ cup vegetables + 1 cup rice +
1 tsp. cheese each
CAL 397, CARB 46g (fi ber 6 g, sugars 10 g),
FAT 10g (sat. fat 2g), PROTEIN 34g,
CHOL 79mg, SODIUM 468mg,
POTASSIUM 833mg.TIPS: Tomatillos are available in most
grocery stores. They look like tiny green
tomatoes wrapped in husks. Rub the
husks off under cold water to remove.Cotija cheese is an aged cow’s-milk
cheese from Mexico. It has a crumbly
texture and slightly salty taste. Substi-
tute feta if you can’t fi nd it.Venezuelan Chicken
Sandwiches with Avocado
(Reina Pepiada Arepas)
ACTIVE: 30 min. TOTAL: 50 min.
TO MAKE AHEAD: Cook chicken (Step 2),
cover and refrigerate for up to 2 days.
50g CARBIn Venezuela, sandwiches are often made
with corn rolls known as arepas (ah-reh-
pahs) that are crispy on the outside and
soft on the inside. (Photo, page 71.)12 oz. boneless, skinless chicken
breast
1¼ cups arepa fl our (see Tips)
½ tsp. salt, divided
1½ cups warm water, plus more as
needed
1 Tbsp. canola oil
1 ripe avocado
¼ cup nonfat plain yogurt
Juice of 1 lime (2 Tbsp.)
⅛ tsp. ground pepper
2 scallions, fi nely chopped- Preheat oven to 350°F.
- Place chicken in a medium saucepan;
cover with cold water. Bring to a simmer
over medium-high heat. Reduce heat to
low, partially cover, and cook until an
instant-read thermometer inserted in
the thickest part registers 165ºF, 12 to
15 minutes. Transfer to a plate.
3. Meanwhile, combine arepa fl our and
¼ tsp. salt in a medium bowl. Slowly
add 1½ cups warm water, mixing with
your hands until a smooth dough comes
together (see Tips). Knead for 1 minute.
Shape the dough into a ball (it will have
the texture of mashed potatoes). Cover
with a clean kitchen towel and let rest
for 5 minutes.
4. Divide the dough into 4 equal pieces
(about ½ cup each). Shape each piece
into a disk, 3½ inches in diameter and ⅜
inch thick, by pressing it between your
palms (see Tips).
5. Brush a large oven-safe nonstick skil-
let with oil and heat over medium-high
heat. Add the 4 disks and cook until
the undersides are beginning to show
golden fl ecks, about 3 minutes. Flip the
arepas and repeat on the other side.
6. Transfer the pan to the oven. Bake
until the arepas are cooked through and
slightly puff ed, 12 to 15 minutes.
7. Meanwhile, shred the chicken. Halve
avocado and scoop into a medium bowl.
Add yogurt, lime juice, the remaining ¼
tsp. salt, and pepper. Mash with a fork
until smooth. Stir in the chicken and
scallions.
8. Slice each arepa in half crosswise to
open a pocket (like a pita bread). Divide
the chicken salad among the arepas and
serve immediately.
SERVES 4: 1 arepa + ½ cup chicken
salad each
CAL 426, CARB 50g (fi ber 4 g, sugars 1 g),
FAT 13g (sat. fat 2g), PROTEIN 26g, CHOL
63mg, SODIUM 344mg,
POTASSIUM 580mg.TIPS: Arepa fl our is precooked cornmeal.
It is not the same as regular cornmeal
or masa harina (the cornmeal used to
make tortillas), neither of which will
work to make arepas. You can fi nd arepa
fl our in the international section of most
supermarkets—the two most popular
brands are P.A.N. and Goya.Moistening your hands with a bit of wa-
ter helps prevent the dough from stick-
ing to them. If the outer edges of the
arepas crack when pressed, your dough
is too dry; moisten your hands with
water, shape the dough back into a ball
and press again. If the dough won’t hold
its shape, it is too wet; add arepa fl our 1
Tbsp. at a time and mix again.