Nutrition Facts
| Serving Size | ¼ of recipe |
| Calories | 288 |
| Total Fat | 7 g |
| Saturated Fat | 2 g |
| Sodium | 896 mg |
| Total Carbohydrate | 34 g |
| Dietary Fiber | 8 g |
| Protein | 22 g |
Ingredients and Preparation
| Ingredients | Measures |
|---|
| Canola oil | 1 tablespoon |
| Boneless, skinless chicken breast, cut into ½-inch cubes | 1 pound |
| Cumin | 1 teaspoon |
| Ground coriander | 1 teaspoon |
| Corn, kernels cut off, and husks and cobs discarded | 2 ears |
| Red onion, chopped | ½ |
| All-purpose flour | 1 tablespoon |
| Diced tomatoes with green chilies, undrained | 1 (15-ounce) can |
| Reduced-sodium chicken broth | 1 cup |
| Black beans, drained and rinsed | 1 (15-ounce) can |
| Juice of 1 lime |
| Reduced-fat sour cream | ¼ cup |
| Salt | ¼ teaspoon |
| Freshly ground pepper to taste |
Directions
- Heat oil in a large pot or Dutch oven over medium-high heat. Add chicken, season with cumin and coriander, and cook 2-3 minutes, stirring often, until browned on all sides. Add onion and corn and continue cooking 2-3 minutes, until tender. Sprinkle with flour and cook another minute.
- Stir in tomatoes and broth, and bring stew to a simmer. Add beans, reduce heat to low, and simmer 10 minutes.
- Remove stew from heat, stir in lime juice, season with salt and pepper, top with sour cream, and serve.
Exchanges
3 very lean meats; 1.5 starches; 1 vegetable; 1 fat
Side Suggestions: Simple Cheese Quesadillas
Place a 6-inch flour tortilla in a medium skillet over medium-high heat. Top with 1/3 cup reduced-fat grated cheddar cheese, fold over, and continue cooking 1-2 minutes per side, or until cheese melts. Repeat with another tortillas. Cut each tortilla into 4 wedges, and serve with stew. Nutrition Info (for 2 wedges): 81 calories; 9 g carbohydrates; 6 g protein; 2 g fat (1 g sat); 0.5 g fiber; 186 mg sodium. Exchanges: ½ carbohydrate; ½ lean meat substitute.