Hey Readers!

We here at Nutrition4U believe we have an easy solution for any homesickness that may arise upon arriving in London. What better way to make London feel like home other than by introducing some familiar cuisine of course! Census have shown some of the largest communities of immigrants who travel to London, Ontario, Canada, come from countries such China, Colombia, Yugoslavia, Boznia and Herzegovina, India, Iraq, and South Korea (London census, 2011). Our team has decided to deliver to you a recipe for a nutritious, popular dish from one of these countries and will list the preparation instructions that go along with it. We know majority of the ingredients can be found in your local grocery stores, but have also listed addresses to farmers markets right here in London! Nutrition4U wants to ensure you’re maintaining a healthy diet as you begin your life here in London, and what better way to do that then to bring international food right to your home in London! Our country for this blog is: Colombia. The dish we’ll be showcasing today is: Chicken Breasts in Creamy Coconut Sauce!

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Chicken in coconut sauce is an easy and delicious Colombian dish. Onions and red peppers help to season the creamy sauce made with coconut milk. The coconut flavor is subtle – not overpowering or overly sweet. Chicken in coconut sauce is fairly quick to prepare, making it a good weeknight choice. It’s out of this world when served with Colombian coconut rice.

 

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Ingredients:

Majority of the ingredients can be found in your local supermarkets, but here is an address for one of London’s Farmers market, which is open year round. You can get freshly harvested fruits and vegetables here:

Western Fair Farmers’ Artisans’ Market Dundas St. East at Ontario St. Open Every Saturday. Select Vendors Open On Thursdays 8am to 3pm All Year Round.

 

 

1 1/2 pounds boneless skinless chicken breast halves

1 teaspoon garlic salt

1/2 teaspoon cumin

4 tablespoons olive oil

1 tablespoon vinegar

3/4 cup finely chopped white onion

1 red bell pepper, finely diced

2 cloves garlic, minced

1 package Sazon Goya seasoning (con azafran)

1 13.5 ounce can coconut milk

1 tablespoon flour

Preparation:

Slice the chicken breasts in half horizontally, to make thinner pieces.

Toss the chicken breasts with the oil and vinegar. Place them in a bowl and sprinkle them with the onion salt, cumin, and ground black pepper. Let them marinate for about an hour if possible, or overnight.

Heat a large heavy skillet over medium high heat. Working in batches, sauté the chicken breasts for several minutes on each side, or until golden brown. Remove chicken to a plate and set aside.

Add chopped onion, red pepper and garlic to the skillet. Stir in Sazon Goya seasoning, and sauté vegetables until soft and fragrant.

Whisk flour into coconut milk, then add coconut milk to the skillet. Add the chicken breasts. Cover and simmer for 10-15 minutes, or until chicken is cooked through and tender (do not overcook).

Serve warm over rice.

Serves 4-6.

Sources:

Chicken Breasts in Creamy Coconut Sauce http://southamericanfood.about.com/od/maincourses/r/coconutchicken.htm

Immigration and Ethno-Cultural Diversity

Click to access 4-%20ethnoculturalJune21.pdf

 

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