Tuesday, October 6, 2009

Recipe of the Day: Creole Chicken Stew

Creole Chicken Stew

Makes: 4 servings
Prep time: 20 minutes
Cook time: 15 minutes

1 tablespoon olive oil
1 green bell pepper, cut into 1/2-inch squares
1 onion, chopped (about 1/2 cup)
1 1/2 pounds skinless, boneless chicken thighs, cut into 1-inch chunks
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 slices turkey bacon, chopped (optional)
2 teaspoons minced garlic
1/4 cup white wine
1 can (15 ounces) no-salt-added whole tomatoes in puree, chopped
2/3 cup water
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon dried thyme
1/2 teaspoon bottled hot pepper sauce
1/2 pound fresh green beans, trimmed and cut into 1-inch pieces
Cooked rice

1. Heat oil in a large skillet over medium-high heat. Add bell pepper and onion; cook, stirring, 4 minutes, or until tender. Transfer to a bowl.
2. Add chicken to skillet and sprinkle with salt and pepper. Cook, stirring occasionally, until browned. Add bacon, if using, and garlic; cook until browned.
3. Pour in wine; cook 1 minute. Stir in tomatoes, bell pepper mixture, water, oregano, cumin, thyme, and hot sauce; bring to a boil.
4. Add green beans; reduce heat and simmer, covered, for 15 minutes, or until chicken is cooked through. Serve over rice, if desired.

Nutrition facts per serving: 337 calories, 38g protein, 15g carbohydrate, 12g fat (3g saturated), 5g fiber

No comments: