Mexican Chicken Stew
Perfect for a nippy autumn night, this Mexican-inspired stew has a smoky kick courtesy of the chipotle peppers. It also comes together quickly, so it’s an excellent meal for a harried weeknight. Garnish options include sour cream, diced avocado, and crunchy tortilla chips.
2 tsp (10 mL) grapeseed oil
1 large yellow onion, diced
1 lb (450 g) boneless, skinless organic chicken thighs, sliced into 1 in (2.5 cm) pieces
2 garlic cloves, minced
1 1/2 cups (325 mL) low-sodium chicken broth
1 - 28 oz (796 mL) can crushed tomatoes
2 cups (500 mL) cooked or canned pinto beans
1 1/2 cups (350 mL) frozen organic corn kernels
2 Tbsp (30 mL) salt-free tomato paste
2 small chipotle peppers in adobo sauce, minced
2 tsp (10 mL) dried oregano
1 tsp (5 mL) cumin powder
1/2 tsp (2 mL) cinnamon
1/4 tsp (1 mL) freshly ground black pepper
Juice of 1/2 lime
Heat oil in large saucepan over medium heat. Add onion and cook until softened, stirring occasionally, about 5 minutes. Add chicken and garlic; heat just until chicken is cooked through.
Add chicken broth, tomatoes, pinto beans, corn, tomato paste, chipotle peppers, oregano, cumin, cinnamon, and pepper. Bring to a boil, reduce heat, and simmer covered for 20 minutes, stirring occasionally. Stir in lime juice.
Serves 6.
Each serving contains: 305 calories; 26 g protein; 7 g total fat (2 g sat. fat, 0 g trans fat); 37 g total carbohydrates (2 g sugars, 9 g fibre); 380 mg sodium
source: "International Stews", alive #385, November 2014
Mexican Chicken Stew
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
