Mind Body

Chicken chili stew

Ingredients

Nonstick cooking spray
3 lbs boneless, skinless chicken (breast or thigh), cubed
3 stalks celery, chopped
1 medium tomato, diced
7 green chilis, roasted, peeled, seeded and chopped
4 cloves garlic, peeled and crushed
Ground black pepper to taste

Directions

  1. Spray a heavy iron skillet with cooking spray, and preheat over medium heat. Brown the chicken cubes, in batches, adding cooking spray as needed.
  2. Place the meat in a 3- or 4-quart casserole (with cover), and add the remaining ingredients.
  3. Deglaze the skillet: On high heat, add some cold water and scrape the hardened juices with a spoon or spatula to dissolve them into the water. Add the sauce to the casserole.
  4. Add water to barely cover the ingredients. Cover the casserole, and simmer until the stew is thick and the meat is very tender, about 1½ hours.
  5. Add black pepper to taste before serving.
  6. Garnish with desired toppings.

Yield: 10 servings
(serving size is ½ cup)
Calories 189
Total fat 5 g
Saturated fat 1 g
Cholesterol 82 mg
Sodium 90 mg
Total fiber 1 g
Protein 30 g
Carbohydrates 5 g