Southwestern Chicken Stew
|Serving Size||¼ of recipe|
|Total Fat||7 g|
|Saturated Fat||2 g|
|Total Carbohydrate||34 g|
|Dietary Fiber||8 g|
|Canola oil||1 tablespoon|
|Boneless, skinless chicken breast, cut into ½-inch cubes||1 pound|
|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|
|Freshly ground pepper to taste|
- 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.
3 very lean meats; 1.5 starches; 1 vegetable; 1 fat
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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