Hearty Chicken and Green Chile Stew

This comforting stew is naturally low in saturated fat and packed with lean protein and antioxidant-rich green chilies.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (10 servings), not per serving.

• Nonstick cooking spray
• 680g boneless, skinless chicken (breast or leg), cubed · 1512 kcal in the whole recipe
• 3 stalks celery, chopped · 49 kcal in the whole recipe
• 1 medium tomato, diced · 68 kcal in the whole recipe
• 7 green chilies, roasted, peeled, seeded, and chopped · 225 kcal in the whole recipe
• 4 cloves garlic, peeled and crushed · 36 kcal in the whole recipe
• Ground black pepper to taste

Method

1. Lightly coat a heavy skillet with cooking spray and heat over medium heat. Brown the chicken cubes in batches, then transfer them to a large casserole dish or pot.

   

2. Add the chopped celery, diced tomato, roasted green chilies, and crushed garlic to the pot with the chicken.

   

3. Deglaze the skillet by pouring a small amount of cold water into the hot pan over high heat, scraping up the flavorful browned bits, and pouring this liquid into the pot.

   

4. Pour in enough water to barely cover the ingredients. Cover and simmer over low heat for about 1.5 hours, until the stew thickens and the chicken is tender. Season with black pepper before serving.

   

Adapted from an NIH / NHLBI heart-healthy recipe (public domain). Portions, macros, diet checks and step photos by Besly.