Chicken and Black-Eyed Pea StewFebruary 19, 2014
2 lb. ground chicken
1 (28 oz.) can diced tomatoes with juice
2 (5 ½ oz.) cans tomato paste
1 (19 oz.) can red kidney beans, drained and rinsed
3 garlic cloves, minced
1 large cooking onion, chopped
1 large red pepper, chopped
2 stalks celery, chopped (hearts)
Non-fat cooking spray
3 tbsp. chili powder
¼ tsp. fresh ground pepper
¼ cup non-fat chicken broth or water
Crushed red pepper flakes (optional)
Yields 6 servings, 1 cup
Nutrition Facts: Calories: 180 | Protein: 9.9g | Carbohydrates: 32g | Sugar: 3.8g | Cholesterol: 8.2mg | Total Fat: 0.7g
1. Brown ground chicken in a non-stick skillet and set aside. Drain any fat.
2. Spray a large non-stick Dutch oven or pot with cooking spray and heat to high.
3. Sauté onion for 3 minutes. Add the red and green peppers, celery and garlic, and continue to sauté for another 3 minutes.
4. Add the tomato paste and heat 1 to 2 minutes, stirring continuously. Pour a ¼ cup chicken broth into the pan to deglaze it. Mix the ground chicken with the vegetable mixture and add the tomatoes with their juice, beans and chili powder.
Simmer uncovered until chili reaches your preferred consistency and then cover and continue cooking for 2 to 3 hours. Add black pepper and salt to taste. Enjoy!