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Southwest Chicken Stew
This chicken stew is spicy good!
Serves: Serves: 6
Ingredients:
- 1 tabelspoon nonfat chicken broth
- 1 cup chopped onion
- 1 teaspoon minced garlic
- 1 1/2 teaspoons chili powder
- 1/2 teaspoon ground cumin
- 1/8 teaspoon cayenne pepper
- 15-ounce can of red kidney beans, drained
- 15-ounce can of black beans, drained
- 15-ounce can of Mexican-style stewed tomatoes
- 11-ounce can of corn kernels, drained
- 4-ounce can of chopped green chiles
- 4 1/2 cups cubed, cooked low-fat chicken
- 3 tablespoons chopped fresh cilantro
- Pepper to taste
Directions:
- Spray large nonstick skillet with cooking spray.
- Add chicken broth and heat over medium-high heat.
- Add onion, garlic, chili powder, cumin and cayenne pepper to skillet and cook, stirring frequently, until onion is transparent and soft, 3 to 5 minutes.
- Add kidney beans, black beans, tomatoes with juice, corn and chiles. Bring to a boil over high heat.
- Reduce heat to medium and cook, stirring occasionally, until mixture becomes thick, 10 to 15 minutes.
- Add chicken, cilantro and pepper; heat through.
- Serve immediately or refrigerate up to 3 days. Stew can be frozen and reheated after thawing.
- Beans are the ultimate healthy diet food, packing protein, fiber and at least six essential vitamins and minerals into a low-calorie, low-fat package.
Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.
To order this book go to Amazon.
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