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

  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.

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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