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Rustic Mexican Stew

:  EatingWell Serves Two

Your rating: None Average: 4 (8 votes)

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 "
Rustic Mexican Stew Recipe

Makes: 2 servings, 2 cups each

Active Time:

Total Time:

Nutrition Profile

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

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

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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.

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


More From EatingWell

Recipe Categories

Type of Dish
Main dish, combination meal
Main dish, poultry
Soups/stews
Ease of Preparation
Easy
Ethnic/Regional
Mexican
Total Time
30 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High potassium
Gluten free
Servings
2
Main Ingredient
Chicken
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Summer
Fall
Style/Theme
Cooking for 2
Entertaining, casual
Everyday favorites
One dish meals
Quick (total 30 min. or less)
Publication
EatingWell Serves Two
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