A fiesta-in-a-bowl, this stew gets vibrant colors and flavor from scallions, carrots, jalapenos, tomatoes, cilantro and a whole ear of corn. Top it with diced avocado, hot sauce or salsa.
|Prep Time:||25 minutes|
|Ready in:||30 minutes|
|Yield:||2 servings, 2 cups each|
|Ease of Prep:||Easy|
|3 teaspoons extra-virgin olive oil , divided|
|2 boneless, skinless chicken thighs , trimmed of fat|
|4 cloves garlic , minced|
|2 scallions , sliced, white and green parts divided|
|1 carrot , peeled and sliced|
|1 jalapeno pepper , seeded and finely chopped|
|1/4 teaspoon salt|
|1/4 teaspoon freshly ground pepper|
|2 teaspoons ground cumin|
|1 14-ounce can reduced-sodium chicken broth|
|2 plum tomatoes , diced|
|1 ear of corn , husked and cut into 4 pieces|
|1 tablespoon lime juice|
|2 tablespoons finely chopped fresh cilantro|
- Heat 2 teaspoons oil in a large saucepan over medium-high heat. Add chicken and cook until browned, about 2 minutes per side. Transfer the chicken to a plate.
- Add the remaining 1 teaspoon oil, garlic, scallion whites, carrot, jalapeno, salt and pepper to the pot and stir to combine. Cover, reduce heat to medium-low and cook until the vegetables begin to soften, 1 to 2 minutes. Uncover, add cumin and cook, stirring constantly, until fragrant, about 1 minute. Add broth, tomatoes, corn and the cooked chicken; increase heat to medium-high and bring to a simmer, stirring occasionally. Cover, reduce heat to maintain a slow simmer and cook until the vegetables are tender, 5 to 7 minutes. Remove from the heat and stir in scallion greens, lime juice and cilantro.
Add all the ingredients except the cilantro. Cover and refrigerate for up to 3 days. Reheat; stir in cilantro before serving.
Health Advantages: low calorie, low carb, low sat fat, low cholesterol, low sodium, high potassium, heart healthy, healthy weight.
|Servings Per Recipe: 2|
|Amount Per serving|
|Calories:||277 cal||Carbohydrate Servings:||1|
|Carbohydrates:||20 g||Dietary Fiber:||4 g||Cholesterol:||53 mg|
|Fat:||14 g||Sodium:||464 mg||Saturated Fat:||3 g|
|Protein:||20 g||Potassium:||561 mg||Monounsaturated Fat:||8 g|
|Nutrition Bonus:||Vitamin A (120% daily value), Vitamin C (40% dv), Potassium (16% dv), Iron (15% dv).|
|Exchanges:||1/2 starch, 1 vegetable, 2 lean meat, 1 1/2 fat|