Hawaiian Ginger-Chicken Stew

From EatingWell: March/April 2009 — Subscribe Now!

This chicken stew has a bold ginger-flavored broth and provides a whole serving of dark leafy greens in each bowl. We tried it with frozen chopped mustard greens (available in large supermarkets) and it was even quicker to prepare and just as delicious. Serve with brown rice.

READER'S COMMENT:

"Taste was 3.5, healthy factor is a 4, at least. This is the absolute best post-yoga meal I have found! Make Dr. Weil proud and eat your greens in this spicy, flavorful, tonic soup. YUM! Tasty Tonic soup, Corenna, NV "

4 servings, about 1 cup each

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

1 tablespoon sesame oil, or canola oil
1 pound chicken tenders, cut into 1-inch pieces
1 2-inch piece fresh ginger, peeled and cut into matchsticks or minced
4 cloves garlic, thinly sliced
1/2 cup dry sherry, (see Tip)
1 14-ounce can reduced-sodium chicken broth
1 1/2 cups water
2 tablespoons reduced-sodium soy sauce
1 teaspoon Asian red chile sauce, such as sriracha, or to taste
1 bunch mustard greens, or chard, stemmed and chopped (6-7 cups), or 2 cups frozen chopped mustard greens

Preparation

Heat oil in a Dutch oven over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, about 6 minutes. Transfer to a plate with tongs.
Add ginger and garlic to the pot and cook until fragrant, about 10 seconds. Add sherry and cook until mostly evaporated, scraping up any browned bits, 1 1/2 to 3 minutes. Add broth and water, increase heat to high and bring to a boil. Boil for 5 minutes. Add soy sauce, chile sauce and mustard greens (or chard) and cook until the greens are tender, about 3 minutes. Return the chicken and any accumulated juices to the pot and cook until heated through, 1 to 2 minutes.

Tips & Notes

Tip: “Cooking sherry” can be high in sodium. Instead, look for dry sherry with other fortified wines in your wine or liquor store.

Nutrition

Per serving: 201 calories; 4 g fat (1 g sat, 1 g mono); 69 mg cholesterol; 7 g carbohydrates; 31 g protein; 3 g fiber; 346 mg sodium; 369 mg potassium.

Nutrition Bonus: Vitamin A (180% daily value), Vitamin C (100% dv), Folate (40% dv).

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 3 1/2 lean meat