Green Chile Chicken Stew

October 18, 2010 at 7:36am

Warms the soul on a cold evening.

 

Per serving: 130 calories; 20g protein; 2g fat; 11g carbohydrates; 95mg sodium; 45mg cholesterol.

 

Non stick spray

1 tsp. olive or canola oil

3 cloves garlic, peeled and minced

½ white onion, finely diced

1½ lbs. chicken breast fillets, skinless, boneless, cut into ½ inch cubes (approx. 3 cups)

3 cups reduced sodium fat free chicken broth

1 13 oz. container BUENO® Frozen Green Chile, not drained

2 carrots, thinly sliced (approx. ⅛ to ¼ inch thick)

½ cup frozen whole kernel sweet corn

2 medium Yukon gold or red potatoes peeled and diced into ¼ inch cubes

¼ tsp black pepper

 

  1. Spray non stick skillet with non stick spray.
  2. Add olive or canola oil.
  3. Heat skillet over medium heat for 2-3 minutes.
  4. Add minced garlic and diced onion and sauté until translucent, about 2 minutes.
  5. Remove garlic and onion into separate bowl with slotted spoon.
  6. Add chicken pieces and cook, stirring until pieces turn white, approximately 7 minutes.
  7. Add chicken broth.
  8. Add sautéed garlic, onion and remaining ingredients.
  9. Simmer over medium heat until chicken and vegetables are tender, approximately25 minutes.
  10. Lower heat if rapid boil develops.

Makes 7-8 oz. servings.

Option: Use skinless, boneless chicken breast tenders to cut prep. time by a third.



Green Chile Chicken Stew

Green Chile Chicken Stew