Nutrition

#BaptistHealthy Recipe: Chicken Vaca Frita (Video)

Chicken Vaca Frita is a healthy alternative to a time-honored Cuban dish. It swaps red meat for chicken and has less saturated fat and sodium than the traditional recipe. Eating healthy does not always have to mean cutting back on favorite cultural meals.

Ingredients:
Makes 8 servings

1 ½ pounds skinless, boneless chicken breast
3 large onions, sliced
3 garlic cloves, minced
3 large limes
2 tablespoons olive oil
1 teaspoon complete seasoning

Preparation:

  1. In a large pot, place the chicken, half of the onion slices and one minced garlic clove. Add enough water to cover ingredients and bring to a boil. Lower to medium heat and simmer for 30 minutes.
  2. Remove the chicken and let cool to a warm temperature.
  3. Shred the chicken, and place it in a large bowl.
  4. In the bowl, stir in remaining garlic and sliced onion, along with the lime juice, olive oil and complete seasoning. Let stand at room temperature for at least 30 minutes.
  5. In a large skillet over medium-high heat, cook thin layers of chicken until golden, turning once or twice.
  6. Transfer to a platter and serve.

Nutritional information (per serving): Calories 190, Fat 6g, Carbohydrate 6g, Sodium 80mg, Protein 26g.

Carla Duenas
Carla Duenas is a registered dietitian and diabetes educator with Community Health at Baptist Health South Florida. A passionate promoter of wellness and prevention, and nutrition’s role in managing chronic diseases, Carla’s expert tips and advice have been featured in print and broadcast media, including Miami Herald, CNN, CNN en Español, NBC and Univision. She has consulted with the Consortium for a Healthier Miami-Dade to help local restaurants offer healthy meals. Carla is also an avid endurance athlete, competing regularly in races and marathons.

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