Southwestern Chicken Stew

Southwestern Chicken Stew
This is one of my very favorite recipes.

Servings: Makes 4 side soup servings or
6 main entree servings

• 1 sweet yellow onion, chopped
• 1 tablespoon olive oil
• 2 large garlic cloves, minced
• 1 small red bell peppers, cored, seeded, diced
• 1 small yellow bell peppers, cored, seeded, and diced
• 3/4 to 1 teaspoon chili powder
• 1 1/4 teaspoon ground cumin
• 1/4 teaspoon (scant) dried red pepper flakes, or to taste*
• 1/4 teaspoon (scant) cayenne pepper, or to taste*
• 1/4 teaspoon paprika (optional - I use)
• 3/4 teaspoon kosher salt, plus more for chicken
• 1 (28-ounce) can diced canned tomatoes (include juice)
• 6 fresh basil leaves, minced
• 2 chicken breasts and 2 chicken thighs, baked or roasted **
• Freshly ground black pepper

Toppings:

Chopped cilantro
Low fat sour cream (about a tablespoon)

In a large pot, cook the onions in the oil over medium-low heat for 10 to 15 minutes, until translucent. Add the garlic and cook for 1 more minute. Add the chili powder, cumin, red pepper flakes, cayenne, paprika, and salt. Cook for 1 minute.

Add the red and yellow bell peppers and tomatoes with juice. Add the basil and bring to a boil, then reduce the heat and simmer, covered, for 30 minutes, stirring occasionally.

Add roasted chicken to the chili and simmer, uncovered, for another 20 minutes. Serve with a garnish of chopped cilantro and a dollop of sour cream. Can be refrigerated and reheated gently before serving.

For the chicken:
Preheat the oven to 350 degrees F.

Rub the chicken breasts and thighs with olive oil and place them on a baking sheet. Sprinkle generously with salt and pepper. Roast the chicken for 35 to 40 minutes, until just cooked. Let cool slightly. Separate the meat from the bones and skin and cut it into 1/2-inch chunks.

* This version is a little spicy but not hot. Of course you can up the heat for personal taste.

** May use Deli Chicken

For 4 servings: Per Serving: 239 Calories; 8g Fat (28.0% calories from fat) 2g Saturated Fat; 25g Protein; 19g Carbohydrate; 4g Dietary Fiber; 67mg Cholesterol; 474mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 3 Vegetable; 1 Fat; 0 Other Carbohydrates.

For 6 servings: Per Serving: 159 Calories; 5g Fat (28.0% calories from fat); 1g Saturated Fat; 16g Protein; 13g Carbohydrate; 3g Dietary Fiber; 45mg Cholesterol; 316mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.