How to Make Mancha Manteles (Traditional & Healthy Version)
Mancha Manteles, which translates to 'tablecloth stainer,' is a vibrant and festive dish originating from the culinary-rich region of Oaxaca, Mexico. This traditional Mexican dinner recipe is renowned for its unique blend of savory, sweet, and mildly spicy flavors, featuring tender chicken simmered with a medley of tropical fruits and vegetables in a subtly spiced tomato and chili sauce. The name itself hints at its colorful nature, as the rich red sauce has a reputation for leaving its mark on the tablecloth! Rooted deeply in Mexican culinary traditions, Mancha Manteles is often enjoyed during special family gatherings and festive occasions, bringing people together around a table of bold flavors. Its harmonious combination of chicken, pineapple, plantains, and almonds, accented with cinnamon and ancho chilies, creates an unforgettable taste experience that appeals to all ages. This healthy version of Mancha Manteles is lightened up for modern kitchens, retaining the authentic flavors while ensuring it's nutrient-dense and suitable for calorie-conscious diners. If you're seeking a wholesome, delicious, and culturally authentic Mexican dinner, Mancha Manteles is a perfect choice.
Ingredients
- 250g Boneless, skinless chicken breast (pollo)
- 1/2 cup Pineapple chunks (fresh or canned (in juice, drained))
- 1 small Ripe plantain (peeled and sliced)
- 1/2 medium Red bell pepper (cut into strips)
- 1 medium Tomato (roma preferred, chopped)
- 1 Ancho chili (deseeded and soaked)
- 1/2 stick Cinnamon stick (can use ground cinnamon (1/2 tsp))
- 2 tbsp Almonds (toasted and chopped)
- 2 cloves Garlic (minced)
- 1 tbsp Olive oil
- 1/2 cup Low-sodium chicken broth
- to taste Salt and black pepper
Step-by-step instructions
Step 1 · Prepare the ancho chili by soaking it in hot water for 5 minutes un...
Prepare the ancho chili by soaking it in hot water for 5 minutes until soft. Remove seeds and chop finely.
Step 2 · Heat olive oil in a large skillet over medium heat
Heat olive oil in a large skillet over medium heat. Add chicken breast and brown on both sides for 4-5 minutes. Remove and set aside.
Step 3 · In the same skillet
In the same skillet, add garlic and red bell pepper. Sauté until fragrant and slightly softened.
Step 4 · Add chopped tomato
Add chopped tomato, prepared ancho chili, cinnamon stick, and a pinch of salt. Cook until tomatoes break down and form a sauce.
Step 5 · Return chicken to the skillet
Return chicken to the skillet. Pour in chicken broth and bring to a gentle simmer. Cover and cook for 5 minutes.
Step 6 · Add pineapple chunks
Add pineapple chunks, sliced plantain, and chopped almonds. Stir well, cover, and cook until fruits are heated through and flavors meld.
Step 7 · Season with salt and pepper to taste
Season with salt and pepper to taste. Remove cinnamon stick before serving. Serve hot, garnished with extra almonds if desired.
Why this recipe is healthy
Mancha Manteles is a nutritious choice because it combines lean proteins, fiber-rich fruits, and heart-healthy fats without heavy creams or fried components. The dish is naturally gluten-free and includes a spectrum of micronutrients from fresh produce and spices. By using minimal oil and lean chicken, this recipe is lower in calories and saturated fat, making it suitable for weight management, heart health, and overall wellness.
A note on tradition
Mancha Manteles is a beloved dish in Oaxaca, often featured at family celebrations and festive meals. Its vivid colors and rich flavors make it a centerpiece during special gatherings, particularly in the rainy season when fresh fruits are abundant. The dish showcases the region's penchant for blending sweet and savory ingredients, reflecting the diverse agricultural bounty of Oaxaca. Mancha Manteles is a testament to Mexican culinary creativity and hospitality, enjoyed by all generations.