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Southwestern Chicken Stew

June 10, 2008 - 7:30am
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Southwestern Chicken Stew

Nutrition Facts

Serving Size¼ of recipe
Total Fat 7 g
Saturated Fat 2 g
Sodium 896 mg
Total Carbohydrate34 g
Dietary Fiber 8 g
Protein22 g

Servings and Times


Ingredients and Preparation

Canola oil1 tablespoon
Boneless, skinless chicken breast, cut into ½-inch cubes1 pound
Cumin1 teaspoon
Ground coriander1 teaspoon
Corn, kernels cut off, and husks and cobs discarded2 ears
Red onion, chopped½
All-purpose flour1 tablespoon
Diced tomatoes with green chilies, undrained1 (15-ounce) can
Reduced-sodium chicken broth1 cup
Black beans, drained and rinsed1 (15-ounce) can
Juice of 1 lime
Reduced-fat sour cream¼ cup
Salt¼ teaspoon
Freshly ground pepper to taste
  1. Directions
  2. 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 continue cooking 2-3 minutes, until tender. Sprinkle with flour and cook another minute.
  3. Stir in tomatoes and broth, and bring stew to a simmer. Add beans, reduce heat to low, and simmer 10 minutes.
  4. Remove stew from heat, stir in lime juice, season with salt and pepper, top with sour cream, and serve.

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

Side Suggestions: Simple Cheese Quesadillas
Place 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.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

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