Rustic Mexican Stew

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.

READER'S COMMENT:

"Great, easy-to-make stew. I didn't have any jalepeno in the kitchen so I put in a little cayenne pepper. Satisfying for my tastebuds. Anonymous, WA "

2 servings, 2 cups each

Active Time: 25 minutes

Total Time: 30 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

3 teaspoons extra-virgin olive oil, divided
2 boneless, skinless chicken thighs, trimmed of fat
4 cloves garlic, minced
2 scallions, sliced, white and green parts divided
1 carrot, peeled and sliced
1 jalapeno pepper, seeded and finely chopped
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 teaspoons ground cumin
1 14-ounce can reduced-sodium chicken broth
2 plum tomatoes, diced
1 ear of corn, husked and cut into 4 pieces
1 tablespoon lime juice
2 tablespoons finely chopped fresh cilantro

Preparation

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.
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.

Tips & Notes

Make Ahead Tip: Add all the ingredients except the cilantro. Cover and refrigerate for up to 3 days. Reheat; stir in cilantro before serving.

Nutrition

Per serving: 277 calories; 14 g fat ( 3 g sat , 8 g mono ); 53 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 20 g protein; 4 g fiber; 464 mg sodium; 561 mg potassium.

Nutrition Bonus: Vitamin A (120% daily value), Vitamin C (40% dv), Potassium (16% dv), Iron (15% dv).

Carbohydrate Servings: 1

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

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