Don from Roadcookin has kindly sent Tachoblog another tasty and healthy recipe, this time Puerto Rican Chicken gets the Roadcookin treatment.

Roadcookin Book Cover2

For those of you that don’t know, the Roadcookin book was written especially for truck drivers and is a great guide to a healthier over the road lifestyle.

In the book you can find out how to address health issues such as heart disease, high blood pressure, and diabetes through nutritional changes.

With a unique 28 Day Meal Plan including recipes and weekly shopping lists for meals made in the cab.

But, of course, you don’t have to be on the road to enjoy the Roadcookin recipes, or get the benefit from them.

Now click below for the recipe and how you can get your own copy of Roadcookin…

Puerto Rican Chicken a la Elizabeth Walsh

This recipe sautés the vegetables using water which prevents the sugars from carmelizing and leaves a very sweet and distinct flavor .  The sweet potato dissolves when cooked.  On top of that, there is no added fat in this dish!

(Elizabeth was our producer when we appeared on The Open Road Cafe with Mark Willis on Sirius!)

For a truly “authentic” Caribbean dish, try using banana instead of pineapple.

Ingredients:

  • 1 medium sweet onion, peeled and sliced into rings
  • 1 red bell pepper, julienne sliced
  • 1 green bell pepper, julienne sliced
  • 1 small sweet potato, peeled and diced
  • 1 8-oz can of unsweetened pineapple chunks w/juice  OR
  • 1 Medium banana, diced with 1/4 c orange juice
  • 4 oz chicken breast tenders or sliced chicken breast
  • ground cinnamon
  • ground ginger

In a medium fry pan, place water and onions.  Sauté onions in water until tender.

Add all other vegetables including the juice from the pineapple chunks (or 1/4 c orange juice if using banana).  If using banana, do not add this fruit until 5 minutes before finishing cooking.  Cover and cook over medium heat until tender (hint: test the sweet potato chunks).

Add liquid to prevent burning.

Season the chicken with cinnamon and ginger.  Uncover the pan and push the veggies to the sides as best you can.  Cook the chicken until done (white throughout).

If using banana add here and Mix thoroughly.  Serve with dirty rice for added “zip.”

Nutritional Information (1 serving/using Pineapple):

  • Calories: 396
  • Carbohydrates: 64 gm
  • Fat: 2 gm (sat fat: 1 gm)
  • Cholesterol: 66 mg
  • Protein: 31gm
  • Sodium: 106 mg
  • Fiber: 11 gm

Now if you like that, you’ll love the recipes in the book.

UK readers can order through Amazon, if you live anywhere else then go straight to the Roadcookin webstore.

If you want to win a copy of Roadcookin then you’ll be as pleased as Tachoblog was to know that Don has kindly given us a copy of the book to use as a prize in our Summer Trucking photo competition.

To find out more about Summer Trucking which Tachoblog is co-running with LakewoodLoon, you’ll want to read our Summer Trucking post from earlier this week.