As the temperature drops and winter draws near, there is nothing cozier than a bowl of warm, delicious stew. Dust off the crock pot and serve up a satisfying meal that takes little effort but offers plenty of healthy nutrients.
Ingredients:
- 1 teaspoon ground cumin
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 6 chicken thighs (about 1-1/2 pounds), skinned
- 1 cup chopped onion
- 1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeño peppers and spices, undrained
- 1 (4.5-ounce) can chopped green chile peppers, undrained
- 1 (15-ounce) can pinto beans, rinsed and drained 1 (15-ounce) can kidney beans, rinsed and drained
- 1/4 cup fresh cilantro, minced
- 1/4 cup reduced-fat sour cream
- Combine cumin, salt and pepper; sprinkle over chicken.
- Place chicken in an electric slow cooker; stir in onion, tomatoes and chiles. Cover and cook on high-heat setting for three hours. Stir in beans, cover. Cook on high-heat setting one hour.
- Place one chicken thigh in each of six soup bowls. Ladle 1-1/4 cups stew into each bowl. Top each serving with two teaspoons cilantro and two teaspoons sour cream.
- Calories: 214
- Calories from fat: 16 percent
- Fat: 3.9 g
- Saturated fat: 1.4 g
- Monounsaturated fat: 0.9 g
- Polyunsaturated fat: 0.9 g
- Protein: 21.5 g
- Carbohydrate: 23.7 g
- Fiber: 6 g
- Cholesterol: 61 mg
- Iron: 3 mg
- Sodium: 773 mg
- Calcium: 85 mg
This recipe is adapted from Cooking Light (August 2002).
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