SOUTHWEST CHICKEN & CHILI STEW

Southwest Chicken & Chili Stew image

Number Of Ingredients 15

Previous Next

1 pound boneless skinless chicken breast half or thighs
2 1/4 cups fat-free chicken broth
4 cloves garlic, finely chopped
1-2 medium jalapeno chiles, seeded and diced
2 teaspoons all-purpose flour
1 medium red bell pepper, diced (1 cup)
1 medium carrot, sliced (1/2 cup)
1 cup whole kernel corn
2 tablespoons finely chopped fresh cilantro
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon ground cumin
1 teaspoon cornstarch
1/4 cup cold water
, reduced-fat tortilla chip, or Baked Tortilla Chips (see Appetizers & Snacks chapter), if desired

Steps:

1. Remove fat from chicken. Cut chicken into 1-inch pieces. Heat 1/2 cup of the broth to boiling in 3-quart saucepan. Cook chicken in broth about 5 minutes, stirring occasionally, until white. Remove chicken from broth with slotted spoon. 2. Cook garlic and chilies in broth in Dutch oven over medium-high heat 2 minutes, stirring frequently. Stir in flour reduce heat to low. Cook 2 minutes, stirring constantly. Gradually stir in remaining 1 3/4 cups broth. 3. Stir in chicken and remaining ingredients except cornstarch, water, and tortilla chips. Heat to boiling reduce heat. Cover and simmer about 20 minutes, stirring occasionally, until chicken is no longer pink in center. 4. Mix cornstarch and water stir into chicken mixture. Cook, stirring frequently, until heated through and thickened. Serve with tortilla chips. NUTRITION INFORMATION 1 Serving Calories 230 (Calories from Fat 45) Fat 5g (Saturated 1g) Cholesterol 70mg Sodium 610mg Carbohydrate 18g (Dietary Fiber 2g) Protein 30g % DAILY VALUE: Vitamin A 52% Vitamin C 70% Calcium 2% Iron 12% DIET EXCHANGES: 1 Starch, 4 Very Lean MeatFrom "Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

Nutrition Facts : Nutritional Facts Serves