Healthy Recipes

Southwestern Chicken Stew
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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


Directions
  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.

Exchanges
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.


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
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