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Southwest Chicken Stew

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Categories: Make ahead
Type: Soups and Stews

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

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Directions:

  1. Spray large nonstick skillet with cooking spray.
  2. Add chicken broth and heat over medium-high heat.
  3. 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.
  4. Add kidney beans, black beans, tomatoes with juice, corn and chiles. Bring to a boil over high heat.
  5. Reduce heat to medium and cook, stirring occasionally, until mixture becomes thick, 10 to 15 minutes.
  6. Add chicken, cilantro and pepper; heat through.
  7. Serve immediately or refrigerate up to 3 days. Stew can be frozen and reheated after thawing.
Tips:
  • 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:

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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