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Southwestern Chicken Stew
all information

Southwestern Chicken Stew

Nutrition Facts

Serving Size¼ of recipe
Calories288
Total Fat 7 g
Saturated Fat 2 g
Sodium 896 mg
Total Carbohydrate34 g
Dietary Fiber 8 g
Protein22 g

Servings and Times

Servings4

Ingredients and Preparation

IngredientsMeasures
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.

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.

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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