Fruits and Vegetables: 1¼ cup per serving
2 green plantains, peeled and thinly sliced
1 tablespoon plus 1 teaspoon vegetable or olive oil
1¼ to 1½ pounds boneless, skinless, chicken thighs, cut into chunks
1 white onion, chopped
1 red, orange, or yellow bell pepper, seeded and chopped
3 teaspoons garlic, minced
1 large tomato, chopped
1 cup low-sodium chicken broth
Salt and pepper to taste (optional)
- Wash and prepare plantains and fresh vegetables.
- In a large saucepan, bring 2 cups of water to a boil, add the sliced plantains, and cook for about 20 minutes until tender.
- Drain the plantains, reserving ½ cup of the boiling liquid, mash them, and set aside.
- Heat 1 tablespoon of oil in a large skillet over medium-high heat. Add chicken and cook for 3 to 4 minutes on each side. Remove chicken and place in a bowl.
- In the same skillet, add chopped onions and peppers. Cook until onions are translucent and peppers are soft, about 3 minutes.
- Add 2 teaspoons of minced garlic and chopped tomatoes to the onions and peppers. Sauté for 1 minute.
- Add cooked chicken and chicken broth to the vegetables and bring to a boil. Reduce heat to low, cover, and simmer for 10 to 20 minutes.
- In a clean skillet, heat 1 teaspoon of oil. Add 1 teaspoon of minced garlic, the mashed plantains, and enough of the reserved liquid to slightly loosen the plantains.
- Divide the mashed plantains into six servings. Using a small, greased bowl, mold each serving into a half-sphere, turn onto a plate, and top with 2 scoops of the chicken and vegetable mixture.
Serving size: about 2 cups; Calories: 430; Carbohydrates: 32 g; Fiber: 4 g; Fat 18 g; Saturated fat: 4 g; Sodium:170 mg
Adapted from Boston Alliance for Diversity in Dietetics