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  • Chicken Chile Stew

The ultimate comfort food, with lower saturated fat and cholesterol.

Recipe Source: Honoring the Gift of Heart Health Manual for American Indians and Native Alaskans

Ingredients

  • Nonstick cooking spray

  • 3 lb boneless, skinless chicken (breast or leg), cubed

  • 3 stalks celery, chopped

  • 1 medium tomato, diced

  • 7 green chilies, roasted, peeled, seeded, and chopped

  • 4 cloves garlic, peeled and crushed

  • Ground black pepper to taste

Photograph of the completed recipe.
calories 189
Total fat 5 g
Saturated fat 1 g
Cholesterol 82 mg
Sodium 90 mg
Total fiber 1 g
Protein 30 g
Carbohydrates 5 g
Percent Daily Values are based on a 2,000 calorie diet.

Directions

  • 1
    Spray a heavy iron skillet with cooking spray, and preheat over medium heat. Brown the chicken cubes, in batches, with cooking spray as needed.

  • 2
    Place the meat in a 3- or 4-quart casserole (with cover), and add the remaining ingredients.

  • 3
    Deglaze the skillet: On high heat, add some cold water and scrape the hardened juices with a spoon or spatula to dissolve them into the water. Add the sauce to the casserole.

  • 4
    Add water to barely cover the ingredients. Cover the casserole, and simmer until the stew is thick and the meat is very tender, about 1½ hours.

  • 5
    Add black pepper to taste before serving.

Tip: This recipe is lower in saturated fat and cholesterol because it is made with skinless chicken, flavored with vegetables and seasonings, and cooked slowly in water (moist heat).

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