Chicken Ropa Vieja

If you're like me, you probably love Latin-inspired cuisine and flavors – but your stomach may be in disagreement. I wish I could sample all of the bold flavors of spicy foods; however, my body cannot tolerate it, so I am left searching for recipes that mimic the tastes I am craving without the negative side effects on my GI tract

This is why my recipe for chicken ropa vieja has become a regular meal in my household. It contains all of the delicious flavors of the traditional ropa vieja made with pork, yet is not spicy and sits better in my digestive tract because it is much less greasy than its traditional counterpart.

You can enjoy it over rice, quinoa, as a wrap, or just plain, depending on what works for your diet. It is delicious any way you like it!

Serves 4

Chicken ropa vieja ingredients

  • 1.5 lbs skinless, boneless chicken breast
  • 1 small onion, quartered
  • 1 tomato, quartered
  • 1 carrot, peeled and cut into 1-inch pieces
  • 2 cloves garlic, peeled
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 small onion, thinly sliced
  • 1/2 green bell pepper, seeded and thinly sliced
  • 1/2 red bell pepper, seeded and thinly sliced
  • 1/4 cup tomato puree
  • 1 tsp. ground cumin, or to taste
  • Salt and pepper to taste

Directions for chicken ropa vieja

  1.  Place chicken, onion, tomato, carrot, and 2 cloves of garlic into a large pot. Add water to cover, then bring to a boil. Skim and discard the foam that has floated to the surface. Reduce heat to medium-low, and simmer uncovered until the chicken is tender, 30 to 40 minutes.
  2. Place the chicken into a bowl and shred it into strips as thick as a pencil; set aside. Strain the cooking liquid (reserve on the side) and discard the vegetables.
  3. Heat the olive oil in a large skillet over medium heat. Stir in the garlic, onions, green peppers, and red peppers. Cook and stir until the vegetables have softened, 3 to 4 minutes.
  4. Stir in tomato puree, chicken, and enough of the reserved broth to create a thick sauce.
  5. Season with cumin, salt, and pepper. Simmer for about 5 minutes more to reduce the sauce slightly and coat the shredded chicken.

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Nutrition facts

Per Serving

  • calories: 238
  • cholesterol: 72mg
  • dietary fiber: 2.5g
  • potassium: 720mg
  • protein: 25.4g
  • saturated fat: 1g
  • sodium: 77mg
  • sugars: 5.8g
  • total fat: 10.1g

Disclaimer: Everyone with inflammatory bowel disease is different. We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.


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