• Southwestern Chicken Stew

    Nutrition Facts

    Serving Size ¼ of recipe
    Calories 288
    Total Fat 7 g
    Saturated Fat 2 g
    Sodium 896 mg
    Total Carbohydrate 34 g
    Dietary Fiber 8 g
    Protein 22 g

    Servings and Times

    Servings 4

    Ingredients and Preparation

    Ingredients Measures
    Canola oil 1 tablespoon
    Boneless, skinless chicken breast, cut into ½-inch cubes 1 pound
    Cumin 1 teaspoon
    Ground coriander 1 teaspoon
    Corn, kernels cut off, and husks and cobs discarded 2 ears
    Red onion, chopped ½
    All-purpose flour 1 tablespoon
    Diced tomatoes with green chilies, undrained 1 (15-ounce) can
    Reduced-sodium chicken broth 1 cup
    Black beans, drained and rinsed 1 (15-ounce) can
    Juice of 1 lime
    Reduced-fat sour cream ¼ cup
    Salt ¼ teaspoon
    Freshly ground pepper to taste
    1. Heat oil in a large pot or Dutch oven over medium-high heat. Add chicken, season with cumin and coriander, and cook 2-3 minutes, stirring often, until browned on all sides. Add onion and corn and continue cooking 2-3 minutes, until tender. Sprinkle with flour and cook another minute.
    2. Stir in tomatoes and broth, and bring stew to a simmer. Add beans, reduce heat to low, and simmer 10 minutes.
    3. Remove stew from heat, stir in lime juice, season with salt and pepper, top with sour cream, and serve.

    Exchanges3 very lean meats; 1.5 starches; 1 vegetable; 1 fat

    Side Suggestions: Simple Cheese QuesadillasPlace a 6-inch flour tortilla in a medium skillet over medium-high heat. Top with 1/3 cup reduced-fat grated cheddar cheese, fold over, and continue cooking 1-2 minutes per side, or until cheese melts. Repeat with another tortillas. Cut each tortilla into 4 wedges, and serve with stew. Nutrition Info (for 2 wedges): 81 calories; 9 g carbohydrates; 6 g protein; 2 g fat (1 g sat); 0.5 g fiber; 186 mg sodium. Exchanges: ½ carbohydrate; ½ lean meat substitute.

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