Southwest Chicken & Chili Stew

Serves: 4
Total Calories: 509


1 pound boneless skinless chicken breast half 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 chip, 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.

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.

Nutritional Facts:

Serves: 4
Total Calories: 509
Calories from Fat: 57

This Southwest Chicken & Chili Stew recipe is from the Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today Cookbook. Download this Cookbook today.

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