Healthy Pollo Guisado con Batata 🍲🍠

Healthy Pollo Guisado con Batata 🍠
Puerto Rican comfort food made lighter while keeping all the sabor. Homemade sofrito, tender chicken, sweet batata, and nourishing ingredients simmered together for the perfect healing meal. ✨

Porque sanar también lleva sazón.

A lighter Puerto Rican-style chicken stew packed with flavor, warmth, and homemade comfort.

Prep Time

⏱️ 15 minutes

Cook Time

⏱️ 35 minutes

Total Time

⏱️ About 50 minutes

Ingredients

• 1 lb chicken breast or chicken thighs
• 1 medium batata (sweet potato), peeled and cubed
• 1/2 yellow onion, chopped
• 1/2 red bell pepper, chopped
• 1 yellow squash, chopped
• 3 garlic cloves, minced
• 2 tbsp sofrito
• 1 small tomato, diced or 1/4 cup natural tomato sauce
• 1 tsp oregano
• 1 tbsp olive oil
• 2 cups chicken stock
• Fresh cilantro

Chicken Seasoning

• Low-sodium adobo
• Parsley
• Dried cilantro
• Paprika
• Vinegar
• Olive oil

Instructions

1. Season the chicken with low-sodium adobo, parsley, dried cilantro, paprika, oregano, vinegar, and olive oil.
2. Heat olive oil in a pot and lightly brown the chicken.
3. Add onion, red bell pepper, garlic, yellow squash, sofrito, and tomato. Cook for 3–4 minutes until fragrant.
4. Pour in the chicken stock and bring to a boil.
5. Add the batata cubes.
6. Cover and simmer for about 30 minutes until the chicken is tender and the batata softens naturally into the broth.
7. Top with fresh cilantro and serve warm.

Serve With

• Brown rice
• Steamed vegetables
• Fresh salad

Simple Healthy Tips 🌿

• Use low-sodium chicken stock to control salt levels.
• Add extra vegetables like carrots, spinach, or zucchini for more fiber.
• Swap white rice for brown rice or cauliflower rice.
• Use chicken breast for a leaner protein option.
• Let the batata naturally thicken the broth instead of adding heavy cream or flour.
• Pair with avocado-free salad for extra freshness and balance.

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Homemade Golden Milk

Warm, comforting, and packed with flavorful spices, Golden Milk is a traditional beverage made with turmeric, ginger, cinnamon, and black pepper. This cozy drink is a wonderful addition to a balanced wellness routine and can be enjoyed any time of day.

Why You’ll Love It

• Made with simple, wholesome ingredients
• Rich in warming spices
• Easy to prepare ahead with turmeric paste
• Naturally dairy-free when made with plant-based milk

Ingredients

• 1 cup milk of choice
• 1–2 teaspoons turmeric paste
• Optional: honey or maple syrup to taste

Directions

1. Warm the milk in a small saucepan over medium-low heat.
2. Whisk in the turmeric paste until fully combined.
3. Sweeten if desired.
4. Pour into your favorite mug and enjoy warm.

Turmeric Paste for Golden Milk

Ingredients

• ¼ cup ground turmeric (or ⅓ lb fresh turmeric, peeled and finely grated)
• 1 Tbsp ground cinnamon
• 2 tsp fresh grated ginger
• ¼ tsp freshly ground black pepper
• ¼ cup coconut oil
• ¼ tsp salt
• ¾ cup water

Directions

1. In a small saucepan, combine the turmeric, cinnamon, ginger, black pepper, coconut oil, and salt.
2. Heat over low heat, stirring constantly, until the coconut oil melts.
3. Add the water and stir until well combined.
4. Continue heating on low, stirring frequently, until the mixture thickens into a paste. Do not allow it to boil.
5. Remove from heat and let cool completely in the saucepan.
6. Transfer to a clean glass jar, cover, and refrigerate.

Wellness Tip

Turmeric is often paired with black pepper because black pepper may help improve the absorption of turmeric’s active compounds. Combined with ginger and cinnamon, this golden drink offers a delicious way to enjoy these traditional spices.

Always consult your healthcare provider before making significant dietary changes, especially if you have a medical condition or take medications.