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Cook'n with Betty Crocker 
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Southwest Chicken & Chili Stew |
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Serves: 4 Print this RecipeLOW FAT/LOW CHOLESTEROL/LOW CALORIE Prep: 15 min Cook: 30 min 1 pound boneless skinless chicken breast halves or thighs 2 1/4 cups fat-free chicken broth 4 cloves garlic, finely chopped 1-2 medium jalapeno chiles, seeded and diced 2 teaspoons all-purpose flour 1 medium red bell pepper, diced (1 cup) 1 medium carrot, sliced (1/2 cup) 1 cup whole kernel corn 2 tablespoons finely chopped fresh cilantro 1/4 teaspoon salt 1/4 teaspoon pepper 1/2 teaspoon ground cumin 1 teaspoon cornstarch 1/4 cup cold water Reduced-fat tortilla chips or Baked Tortilla Chips (see Appetizers & Snacks chapter), if desired 1. Remove fat from chicken. Cut chicken into 1-inch pieces. Heat 1/2 cup of the broth to boiling in 3-quart saucepan. Cook chicken in broth about 5 minutes, stirring occasionally, until white. Remove chicken from broth with slotted spoon. 2. Cook garlic and chilies in broth in Dutch oven over medium-high heat 2 minutes, stirring frequently. Stir in flour; reduce heat to low. Cook 2 minutes, stirring constantly. Gradually stir in remaining 1 3/4 cups broth. 3. Stir in chicken and remaining ingredients except cornstarch, water, and tortilla chips. Heat to boiling; reduce heat. Cover and simmer about 20 minutes, stirring occasionally, until chicken is no longer pink in center. 4. Mix cornstarch and water; stir into chicken mixture. Cook, stirring frequently, until heated through and thickened. Serve with tortilla chips. NUTRITION INFORMATION 1 Serving Calories 230 (Calories from Fat 45) Fat 5g (Saturated 1g) Cholesterol 70mg Sodium 610mg Carbohydrate 18g (Dietary Fiber 2g) Protein 30g % DAILY VALUE: Vitamin A 52%; Vitamin C 70%; Calcium 2%; Iron 12% DIET EXCHANGES: 1 Starch, 4 Very Lean Meat From "Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved. This recipe comes from the Cook'n collection. Try Cook'n for FREE!
Provencal Lemon Chicken Baked Oregano Chicken Oven-Fried Chicken Nuggets Summer Garden Chicken Stir-Fry Risotto-Style Gorgonzola Chicken & Orzo Southwest Chicken & Chili Stew Border Chicken & Bean Soup Spicy Chicken Drumsticks Chicken & Corn Bread Stuffing Casserole Asian Chicken Salad With Peanut-Soy Dressing Country Turkey Stroganoff Turkey Tenderloins With Cranberry Stuffing Grilled Sesame-Ginger Turkey Slices Caesar Turkey Subs Cornmeal-Crusted Catfish Parmesan-Basil Perch Grilled Creole Snapper Broiled Caribbean Swordfish Salmon Teriyaki Curried Tuna Salad With Toasted Pecans Scallops With Red Pepper Sauce Lemon-Dill Shrimp Sweet Apricot BBQ Shrimp Kabobs THE PARTICULARS ON POULTRY LOW-FAT COOKING 101: MAKING FATLESS CHICKEN BROTH LOW-FAT COOKING 101: TRIM THE FAT FROM CHICKEN TIPS FOR DINING OUT HEALTHY CONVENIENCE |
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