Heart-Healthy Sancocho

Savor a bowl of nourishing comfort with this Heart-Healthy Sancocho, a vibrant twist on the beloved Caribbean stew that’s brimming with flavor and wholesome ingredients. Perfect for a hearty family meal, this recipe swaps out traditional heavy components for nutrient-packed, heart-friendly substitutes like skinless chicken thighs, olive oil, and low-sodium chicken broth. A colorful medley of root vegetables—yautía, yuca, butternut squash, and green plantain—meld beautifully with tender chicken and warm spices like cumin and oregano, creating a robust and satisfying dish. Finished with fresh cilantro, creamy avocado slices, and a squeeze of lime, this one-pot wonder is as nourishing as it is delicious, while being low in sodium and rich in fiber. Whether it’s a cool evening or a special gathering, this sancocho is sure to delight your taste buds and support your heart health!

Nutriscore Rating: 76/100

Prep Time:30 mins

Cook Time:90 mins

Total Time:120 mins

Servings: 6

Ingredients

• 2 tablespoons Olive oil
• 1 large Red onion
• 3 cloves Garlic
• 1 large Bell pepper
• 1 large Tomato
• 2 medium Carrot
• 1 medium Yautía (malanga)
• 1 medium Yuca
• 1 cup Butternut squash
• 2 ears Corn on the cob
• 1 medium Green plantain
• 6 cups Low-sodium chicken broth
• 4 pieces Skinless chicken thighs
• 1 bunch Cilantro
• 1 teaspoon Ground cumin
• 1 teaspoon Oregano
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 whole Avocado
• 1 whole Lime

Directions

Step 1

Peel and dice the red onion, garlic cloves, bell pepper, and tomato. Set aside.

Step 2

Peel and chop the carrot, yautía, yuca, and butternut squash into bite-sized pieces. Cut the corn into thirds.

Step 3

Peel and slice the green plantain into 1-inch pieces.

Step 4

Heat olive oil over medium heat in a large pot. Add the diced onion, garlic, and bell pepper. Sauté until the onion is translucent, about 5 minutes.

Step 5

Stir in the tomato and cook for another 3 minutes, until softened.

Step 6

Add the chicken broth to the pot and bring to a boil.

Step 7

Reduce heat to medium-low and add the chicken thighs. Simmer for 20 minutes, skimming off any foam or fat that rises to the surface.

Step 8

Add the yautía, yuca, butternut squash, corn, plantain, and carrot. Continue to simmer for about 45 minutes until the vegetables are tender.

Step 9

Stir in the chopped cilantro, cumin, oregano, salt, and pepper.

Step 10

Simmer for another 10 minutes to allow the flavors to meld together.

Step 11

Taste and adjust seasoning if necessary. Remove the chicken, shred it, and return it to the pot.

Step 12

Serve hot, garnished with fresh avocado slices and a wedge of lime for additional flavor.

Nutrition Facts

Serving size	3531.5 grams (3531.5g)

Amount per serving	% Daily Value*
Calories	2180

Total Fat 77.60g	99%
Saturated Fat 14.20g	71%
Polyunsaturated Fat 5.70g
Cholesterol 223mg	74%
Sodium 4882mg	212%
Total Carbohydrate 315.00g	115%
Dietary Fiber 51.70g	185%
Total Sugars 88.80g
Protein 89.20g	178%

Vitamin D 0IU	0%
Calcium 414mg	32%
Iron 15mg	81%
Potassium 6500mg	138%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.2%

Protein: 15.4%

Carbs: 54.4%