Chipotle-Chicken Stew

Serving Size : 16 Preparation Time :0:00

Amount Measure Ingredient — Preparation Method

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3 pounds boneless breast - cut into bite-size pieces

1 tablespoon olive oil

3 cups chopped onion

6 cloves minced garlic

2 cups cubed, peeled red potato (1-inch)

1 1/2 cups carrots - sliced (1-inch-thick)

1/4 cup tomato paste

1 1/2 teaspoons ground cumin

3 (16-oz) cans fat-free less-sodium chicken broth

3 (14.5-oz) cans no-salt-added diced tomatoes - undrained

3 drained canned chipotle chiles in adobo sauce - finely chopped

2 tablespoons chopped fresh cilantro

Place a Dutch oven coated with cooking spray over medium-high heat. Add the chicken; sauté 7 minutes or until browned. Remove chicken from pan; keep warm.

Add oil to pan. Add onion; sauté 7 minutes or until lightly browned. Add garlic; sauté 1 minute.

Add potato and the next 6 ingredients (potato through chiles); bring to a boil. Reduce heat, and simmer for 25 minutes or until vegetables are tender.

Add chicken and salt; cover and cook for 10 minutes. Stir in cilantro. Serving size: 1 cup.

CALORIES 173; FAT 2.3g; PROTEIN 22.7g; CARB 14.6g; FIBER 1.6g; CHOL 49mg; IRON 1.6mg; SODIUM 361mg; CALC 54mg.

Per Serving (excluding unknown items): 23 Calories; 1g Fat (35.0% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 34mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0