June 14, 2007

Recipe: Hearty Jalapeno-Chicken Stew
Posted in Diet/Nutrition

This is a recipe I snatched off the Weight Watchers site. I have made this twice now and it’s effing great! I have fed it to 5 different people and ALL of them loved it.

Here are a few changes i suggest though:

  • Double the carrots
  • Double the green beans
  • Use some olive oil to cook the chicken… then use some more when cooking the onions, carrots and chicken together
  • Cayenne pepper it!!
  • Salt it! Even better, use garlic salt
  • Leave out the cilantro… IMO cilantro tastes like Crap.

OK here is the recipe:

Makes 4 servings - 5 POINTS per serving

Ingredients

* 2 tsp olive oil
1 lb boneless, skinless chicken breasts
Nonstick cooking spray
1 medium carrot, peeled and diced
1 small onion, diced
2 medium cloves garlic, crushed
15 oz canned kidney beans, rinsed and drained
14 1/2 oz canned diced tomatoes and jalapenos, with juice
1 Tbsp tomato paste
14 1/2 oz canned reduced-sodium chicken broth
2 tsp chili powder
1/2 tsp red pepper flakes
1 Tbsp fresh cilantro, chopped

Instructions

  1. Heat a nonstick stockpot or large nonstick saucepan over medium-high heat. Add oil and turn pan to coat bottom. Add chicken and cook until brown, about 2 to 3 minutes per side; remove chicken from pan and set aside.
  2. Offheat, coat pan with cooking spray. Add carrot and onion; sauté until soft, about 5 minutes. Add garlic, beans, tomatoes, tomato paste, broth, chili powder, red pepper flakes and cilantro; stir to combine.
  3. Chop chicken into bite-sized pieces and return to pan. Cook over medium-high heat, stirring occasionally, until chicken is done and flavors have combined well, about 20 minutes.(Note: If stew comes to a boil, reduce heat slightly.)Yields about 2 cups per serving.

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