Southwestern Chicken Stew
En Español (Spanish Version)

Nutrition Facts
Serving Size¼ of recipeCalories288Total Fat7 gSaturated Fat2 gSodium896 mgTotal Carbohydrate34 gDietary Fiber8 gProtein22 g
Servings and Times
Ingredients and Preparation
IngredientsMeasuresCanola oil1 tablespoonBoneless, skinless chicken breast, cut into ½-inch cubes1 poundCumin1 teaspoonGround coriander1 teaspoonCorn, kernels cut off, and husks and cobs discarded2 earsRed onion, chopped½All-purpose flour1 tablespoonDiced tomatoes with green chilies, undrained1 (15-ounce) canReduced-sodium chicken broth1 cupBlack beans, drained and rinsed1 (15-ounce) canJuice of 1 limeReduced-fat sour cream¼ cupSalt¼ teaspoonFreshly ground pepper to taste
  • Directions
  • 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.
  • Stir in tomatoes and broth, and bring stew to a simmer. Add beans, reduce heat to low, and simmer 10 minutes.
  • 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.

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