Lowfat Southwest Chicken and Chili Stew
2 1/4 cups chicken broth
1 lb. boneless, skinless chicken breast halves or thighs, cut into cubes
4 cloves garlic, finely chopped
1 to 2 med. jalapeno chilies, seeded and diced
2 tsp. all-purpose flour
1 cup frozen whole kernel corn
2 tbsp. chopped fresh cilantro
1/2 tsp. ground cumin
1/4 tsp. salt
1/4 tsp. pepper
1 med. red bell pepper, diced (1 cup)
1 med. carrot, sliced (1/2 cup)
1 tsp. cornstarch
1/4 cup cold water
12 blue or yellow tortilla chips, coarsley crushed
Heat 1/2 cup of the broth to boiling in Dutch oven. Cook chicken in broth about 5 min., stirring occasionally, until white. Remove chicken from broth with slotted spoon.
Cook garlic and chilies in broth in Dutch oven over med.-high heat 2 min., stirring frequently. Stir in flour.
Cook over Low heat 2 min., stirring constantly. Gradually stir in remaining broth. Stir in chicken and remaining ingredients except cornstarch, water and tortilla chips. Heat to boiling; reduce heat.
Cover and simmer about 20 min., stirring occasionally, until chicken is no longer pink in center.
Mix cornstarch and water; stir into stew. Cook, stirring frequently, until hot and thickened. Serve sprinkled with tortilla chips.
Makes 4 servings
Per serving: Per serving: cal 225 , fat 5 g, sat fat 2 , chol 60 g, sod 690 mg , carb 18 g , fib 2g , prot 29 g
Exchanges: 1 starch/bread, 1/2 lean meat , 1 veg