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Hawaiian Ginger-Chicken Stew

:  March/April 2009

Your rating: None Average: 4.4 (46 votes)

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:
"One of my favorite EatingWell recipes. So many possible variations depending on what you have on hand -- I've added carrot and daikon radish. I make it with Chinese rice wine and different greens work well (kale, chard). I've used...
Hawaiian Ginger-Chicken Stew Recipe

Makes: 4 servings, about 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  1. 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.
  2. 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; 0 g added sugars; 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).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 3 1/2 lean meat


More From EatingWell

Recipe Categories

Style/Theme
One dish meals
Budget
Entertaining, casual
Everyday favorites
Type of Dish
Main dish, poultry
Soups/stews
Ease of Preparation
Moderate
Ethnic/Regional
American
Total Time
45 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
March/April 2009
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