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Southwestern Chicken Stew

Adapted from CooksAid.com

Nutrition Facts

Serving Size	¼ of recipe
Calories	288
Total Fat	7 g
Saturated Fat	2 g
Sodium	896 mg
Total Carbohydrate	34 g
Dietary Fiber	8 g
Protein	22 g

Servings and Times TOP

Servings

Ingredients and Preparation TOP

Ingredients	Measures
Canola oil	1 tablespoon
Boneless, skinless chicken breast, cut into ½-inch cubes	1 pound
Cumin	1 teaspoon
Ground coriander	1 teaspoon
Corn, kernels cut off, and husks and cobs discarded	2 ears
Red onion, chopped	½
All-purpose flour	1 tablespoon
Diced tomatoes with green chilies, undrained	1 (15-ounce) can
Reduced-sodium chicken broth	1 cup
Black beans, drained and rinsed	1 (15-ounce) can
Juice of 1 lime
Reduced-fat sour cream	¼ cup
Salt	¼ teaspoon
Freshly ground pepper to taste

Directions
Heat oil in a large pot or Dutch oven over medium-high heat. Add chicken, season with cumin and coriander, and cook 2-3 minutes, stirring often, until browned on all sides. Add onion and corn and continue cooking 2-3 minutes, until tender. Sprinkle with flour and cook another minute.
Stir in tomatoes and broth, and bring stew to a simmer. Add beans, reduce heat to low, and simmer 10 minutes.
Remove stew from heat, stir in lime juice, season with salt and pepper, top with sour cream, and serve.

Exchanges
3 very lean meats; 1.5 starches; 1 vegetable; 1 fat

Side Suggestions: Simple Cheese Quesadillas
Place a 6-inch flour tortilla in a medium skillet over medium-high heat. Top with 1/3 cup reduced-fat grated cheddar cheese, fold over, and continue cooking 1-2 minutes per side, or until cheese melts. Repeat with another tortillas. Cut each tortilla into 4 wedges, and serve with stew. Nutrition Info (for 2 wedges): 81 calories; 9 g carbohydrates; 6 g protein; 2 g fat (1 g sat); 0.5 g fiber; 186 mg sodium. Exchanges: ½ carbohydrate; ½ lean meat substitute.

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