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20 minute dinner recipes

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Rustic Mexican Stew

http://www.eatingwell.com/recipes/rustic_mexican_stew.html

From EatingWell:  EatingWell Serves Two

A fiesta-in-a-bowl, this stew gets vibrant colors and flavor from scallions, carrots, jalapenos, tomatoes, cilantro and a whole ear of corn. Top it with diced avocado, hot sauce or salsa.

2 servings, 2 cups each | Active Time: 25 minutes | Total Time: 30 minutes

Ingredients

Preparation

  1. Heat 2 teaspoons oil in a large saucepan over medium-high heat. Add chicken and cook until browned, about 2 minutes per side. Transfer the chicken to a plate.
  2. Add the remaining 1 teaspoon oil, garlic, scallion whites, carrot, jalapeno, salt and pepper to the pot and stir to combine. Cover, reduce heat to medium-low and cook until the vegetables begin to soften, 1 to 2 minutes. Uncover, add cumin and cook, stirring constantly, until fragrant, about 1 minute. Add broth, tomatoes, corn and the cooked chicken; increase heat to medium-high and bring to a simmer, stirring occasionally. Cover, reduce heat to maintain a slow simmer and cook until the vegetables are tender, 5 to 7 minutes. Remove from the heat and stir in scallion greens, lime juice and cilantro.

Nutrition

Per serving : 277 Calories; 14 g Fat; 3 g Sat; 8 g Mono; 53 mg Cholesterol; 20 g Carbohydrates; 20 g Protein; 4 g Fiber; 464 mg Sodium; 561 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 2 lean meat, 1 1/2 fat

Tips & Notes