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Chicken & Chili Stew

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Recipe

 

Yield

6 servings

Prep

20 min

Cook

60 min

Ready

80 min
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Very low in sodium, Low Sodium

Ingredients

Amount Measure Ingredient Features
8 each chicken drumsticks
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1 small onions
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3 cloves garlic
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16 ounces white kidney beans, canned
canned, or white kidney beans or pinto beans, prefer cannellini
1 x salt
to taste
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1 x black pepper
fresh ground, to taste
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1 tablespoon vegetable oil
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2 tablespoons chili powder
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1 pint cherry tomatoes
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¼ cup cilantro
chopped fresh
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Garnishes use any or all
1 x monterey jack cheese
grated
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1 x jalapeño pepper
chopped
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1 x black olives
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1 x sour cream
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1 x scallions, spring or green onions
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1 x green bell peppers
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1 x tomatoes
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Ingredients

Amount Measure Ingredient Features
8 each chicken drumsticks
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1 small onions
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3 cloves garlic
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462.4 ml/g white kidney beans, canned
canned, or white kidney beans or pinto beans, prefer cannellini
1 x salt
to taste
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1 x black pepper
fresh ground, to taste
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15 ml vegetable oil
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3E+1 ml chili powder
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473 ml cherry tomatoes
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59 ml cilantro
chopped fresh
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Garnishes use any or all
1 x monterey jack cheese
grated
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1 x jalapeño pepper
chopped
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1 x black olives
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1 x sour cream
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1 x scallions, spring or green onions
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1 x green bell peppers
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1 x tomatoes
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Directions

Cut off the knobby drumstick joint and scrape around the bone to free tendons.

Chop the onion.

Mince the garlic. Drain and rinse the beans.

Sprinkle the chick en with salt and pepper.

Heat the oil in a 4-quart soup kettle or dutch oven.

Sauté the chicken over high heat until golden brown on both sides, about 6 minute s.

Reduce heat to medium, stir in the onion, garlic, and chile powder, and cook until vegetables are softened, about 3 minutes.

Add the tomatoes and ¼ cup w ater.

Cover and simmer, and season to taste with salt and pepper.

Recipe can be made a couple of days ahead.

Cool and refrigerate uncovered until thoroughly chilled.

SERVING: Reheat stew over low heat if made ahead, and stir in coriander.

Serve with any or all of the suggested garnishes.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 106g (3.7 oz)
Amount per Serving
Calories 13318% from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 29mg 1%
Total Carbohydrate 7g 7%
Dietary Fiber 5g 21%
Sugars g
Protein 14g
Vitamin A 14% Vitamin C 6%
Calcium 8% Iron 17%
* based on a 2,000 calorie diet How is this calculated?
 
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