Southwest Chicken Stew
with crusty French bread.
3 pounds boneless, skinless chicken breast, cut into bite-size pieces
1 tablespoon olive oil
3 cups chopped onion
6 garlic cloves, minced
2 cups (1-inch) cubed peeled red potato (about 1 pound)
1 1/2 cups (1-inch-thick) slices carrot
1/4 cup tomato paste
1 1/2 teaspoons ground cumin
48 ounces low sodium chicken broth
3 - 14.5-ounce cans no-salt-added diced tomatoes, undrained
3 drained canned chipotle chiles in adobo sauce, finely chopped
2 tablespoons chopped fresh cilantro
Place a large Dutch oven coated with cooking spray over medium-high
heat. Add the chicken; sauté 7 minutes or until browned. Remove chicken
from pan; keep warm.
Add oil to pan. Add onion; sauté 7 minutes or until lightly browned.
Add garlic; sauté 1 minute. Add potato and the next 6 ingredients
(potato through chiles); bring to a boil. Reduce heat, and simmer for
25 minutes or until vegetables are tender. Add chicken and if desired
salt to taste; cover and cook for 10 minutes. Stir in cilantro.
Per Serving: 170 Calories; 2g Fat (11.4% calories from fat); trace
Saturated Fat; 25g Protein; 12g Carbohydrate; 2g Dietary Fiber; 49mg
Cholesterol; 278mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1
1/2 Vegetable; 0 Fat.
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