Chicken Chile Stew

The ultimate comfort food, with lower saturated fat and cholesterol.

• Prep: 20 min
• Cook: 1 hr 45 min
• Total: 2 hr 5 min
• Servings: 10
• Cuisine: American
• Difficulty: Easy
• Cost: $2.94/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Low-Carb
• Low-Sodium
• Low-Sugar
• High-Protein

Tags

• comfort food
• healthy
• stir-fry
• savory
• classic

Ingredients

• 1 cooking spray (nonstick)
• 3 pound chicken (boneless, skinless, cubed)
• 3 celeries (stalks, chopped)
• 1 tomato (medium, diced)
• 7 green chilies (roasted, peeled, seeded, chopped)
• 4 clove garlic (peeled, crushed)
• 1 pinch black pepper (ground)

Instructions

1. Spray a heavy iron skillet with cooking spray, and preheat over medium heat.
2. Brown the chicken cubes, in batches, with cooking spray as needed.
3. Place the meat in a 3- or 4-quart casserole (with cover), and add the remaining ingredients: celery, tomato, green chilies, and garlic.
4. Deglaze the skillet: On high heat, add some cold water and scrape the hardened juices with a spoon or spatula to dissolve them into the water. Add the sauce to the casserole.
5. Add water to barely cover the ingredients.
6. Cover the casserole, and simmer until the stew is thick and the meat is very tender, about 1½ hours.
7. Add black pepper to taste before serving.

Notes

This recipe is lower in saturated fat and cholesterol because it is made with skinless chicken, flavored with vegetables and seasonings, and cooked slowly in water (moist heat).

Nutrition (per serving)

• Calories: 189
• Protein: 30 g
• Carbohydrates: 5 g
• Fat: 5 g
• Fiber: 1 g
• Sodium: 90 mg
• Saturated Fat: 1 g
• Cholesterol: 82 mg