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 |
| Recipe Ingredients | |
| 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 | |
Recipe Directions
- 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.
| Nutrition Information | ||||||||
| 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 | |||||||
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