Anita's recommendation: Bolivian Chicken Stew
28-02-2026
A main dish.
6 servings.
Green (broccoli, peas, green beans), red (tomato, bell pepper) and yellow (fried potatoes, chicken) are the colours of the Bolivian flag. Bolivian cuisine is characterised by a combination of plenty of fresh vegetables, fruit and nuts. The flavours come from sauces based on tomatoes or cream and green herbs, with a slightly spicy undertone of hot paprika or chilli. Alongside potatoes, boniato (sweet potato) and maize, you’ll also find rice and pasta in various dishes as a source of energy. Protein comes mainly from eggs and chicken, and to a lesser extent from dairy, (red) meat and (freshwater) fish. The combination of plenty of vegetables and varied sauces results in a colourful array of super-healthy, affordable and tasty dishes. Low in fat and carbohydrates, and with generous portions, Bolivian cuisine is ideal for anyone looking to lose weight whilst still eating enough and enjoying their food. It is labour-intensive, as everything is freshly prepared daily. Freezers and deep fryers are absent from Bolivian kitchens.
Ingredients:
3 boniatos (sweet potatoes) or 6 regular potatoes (500g)
1 onion (250g)
500g broccoli
250g peas
150g green beans
1 red pepper (400g)
1 tin of sweetcorn (140g)
3 tomatoes (350g)
1 packet of tomate frito (400g)
3 tablespoons olive oil
1 teaspoon rosemary
1 teaspoon paprika (sweet)
400g chicken breast
(instead of chicken breast, you can also use 100g nuts or 400g vegetarian Quorn pieces. The nutritional values below are calculated using chicken and sweet potato)
Preparation (50 min ):
Peel the potatoes and cut them into wedges. Boil for five minutes, then fry for 15 minutes in a frying pan with a little olive oil.
Meanwhile, brown the meat in a separate frying pan. Mix the potatoes and meat together just before serving.
Wash and roughly chop the pepper, onion, broccoli and tomatoes.
Sauté the roughly chopped onion for three minutes. Then add the rosemary, chilli powder, pepper and broccoli. Stir-fry for 5 minutes.
Add the sweetcorn, peas, beans, chopped tomato and tomato frito to the vegetable mix. Heat for 5 minutes. You can also mix them together in a large ovenproof dish and heat for 10 minutes in the oven at 200 degrees Celsius.
Spoon the vegetable mixture into the centre of the plate, arrange the potato and meat mixture around the edges and garnish with a few leaves of fresh basil in the centre.
Info:
€2.45 for a 540-gram portion.
340 kcal per person = 10g fat (2g saturated) + 36g carbohydrates (17g sugar), 9g fibre, 24g protein, 0.9g salt, 3.7mg iron
Anita is the author of «Live2Eat, Eat2Live». She thinks that, in addition to food for thought, we should serve some tasty, easy, cheap and healthy dishes.