Chipotle Chicken and Corn Stew

Chipotle Chicken and Corn Stew

1 Review
From: Diabetic Living Magazine

Simmer up a hearty Southwestern stew—it's flavor-packed despite lower-sodium ingredients.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 4 teaspoons canola oil
  • 1 pound skinless, boneless chicken breast halves, cut into bite-size pieces
  • 2 cups frozen whole-kernel corn
  • ½ of a 14.4-oz. pkg. frozen pepper and onion stir-fry vegetables
  • 2 (14.5 ounce) cans reduced-sodium chicken broth
  • 1 14.5-ounce can no-salt-added fire-roasted diced tomatoes, undrained
  • 4 (6 inch) corn tortillas, torn into small pieces
  • 2 teaspoons salt-free southwestern chipotle seasoning, such as Mrs. Dash brand
  • ¼ teaspoon salt
  • ¾ cup shredded reduced-fat Cheddar cheese (3 ounces)
  • ¼ cup thinly sliced green onions
  • ¼ cup plain nonfat Greek yogurt (optional)
  • 1 fresh jalapeño chile pepper, thinly sliced (optional)
  • Lime wedges (optional)

Preparation

  • Prep

  • Ready In

  1. In a 5- to 6-qt. Dutch oven heat 2 tsp. of the oil over medium. Add chicken; cook and stir until no longer pink. Remove from pan. Cover and chill until needed.
  2. In Dutch oven heat remaining 2 tsp. oil over medium-high. Add corn and stir fry vegetables; cook and stir 3 minutes. Stir in the next five ingredients (through salt). Bring to boiling; reduce heat. Simmer, covered, 30 minutes or until tortillas break down and broth is slightly thick. Stir in chicken. Simmer, uncovered, 5 minutes more.
  3. Sprinkle servings with cheese and green onions. If desired, top with yogurt and jalapeño pepper and serve with lime wedges.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 279 calories; 9 g fat(3 g sat); 3 g fiber; 25 g carbohydrates; 26 g protein; 35 mcg folate; 65 mg cholesterol; 5 g sugars; 352 IU vitamin A; 10 mg vitamin C; 233 mg calcium; 1 mg iron; 577 mg sodium; 482 mg potassium
  • Nutrition Bonus: Calcium (23% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1 vegetable, 1 starch, 2½ lean meat, 1 fat

Reviews 1

September 19, 2017
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By: KP2828
Seriously this was delicious. Staying in my favorites
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