Heart Healthy Chicken ChiliFebruary 9, 2014
Shrimp Marinated in Lime JuiceMarch 9, 2014
1 tablespoon vegetable oil
3 pounds chicken
3 cups low-sodium chicken broth
4 cups chopped tomatoes (with juice)
1/2 tsp ground cinnamon
24 apple slices
2 cups sliced fresh or frozen okra
2 cups fresh black-eyes peas
1 cup sliced carrots
1 cup fresh corn
1 cup chopped onion
½ cup chopped green pepper
3 cloves garlic, crushed
4 teaspoons pepper sauce
1 teaspoon dried thyme, crushed
Salt and pepper to taste
1 bay leaf
3 cup rice (optional)
Yields 6 servings, 1 cup
Nutrition Facts: Calories: 235 | Protein: 15.5g | Carbohydrates: 33.7g | Sodium: 830mg | Cholesterol: 17mg | Fiber: 6.6g
1. Cook chicken over medium heat in oil until brown on all sides in a large heavy pan or Dutch oven, spoon off fat.
2. Add chicken broth, vegetables, garlic, pepper sauce, salt, thyme and bay leaf. Heat to boiling, reduce heat. Cover and simmer until thickest pieces of chicken are done, 15 to 20 minutes.
3. Mix water and flour together until smooth in a small bowl. Slowly add flour mixture to stew, stirring occasionally to prevent lumps. Cook until mixture thickens, stirring often.
4. Serve with rice and garnish with green onions if desired.