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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 334.5
  • Total Fat: 9.0 g
  • Cholesterol: 50.1 mg
  • Sodium: 813.2 mg
  • Total Carbs: 37.2 g
  • Dietary Fiber: 9.8 g
  • Protein: 30.1 g

View full nutritional breakdown of South of hte Border Chicken Stew calories by ingredient
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South of hte Border Chicken Stew

Submitted by: LILLAPLUM


Number of Servings: 4

Ingredients

    # Salt, 1 dash
    # Pepper, black, 1 dash
    # *Extra Virgin Olive Oil, 2 tbsp
    # Onions, raw, 1.5 cup, chopped
    # Green Peppers (bell peppers), 1 cup, chopped
    # Celery, raw, 1 cup, diced
    # Garlic, 1 tsp
    # Oregano, ground, 2 tsp
    # Swanson Chicken Broth 99% Fat Free, 4 cup
    # Yellow Sweet Corn, Frozen, 1.5 cup kernels
    # Del Monte Diced Tomatoes, No Salt Added, 1.5 cup
    # *Dole Baby Spinach Salad, 24 oz
    # Hot Pepper Sauce, 0.25 tsp
    # *Yogurt, Dannon plain, nonfat, 4 oz
    # Scallions, raw, 0.25 cup, chopped
    # Chicken Breast, no skin, 2 breast, bone and skin removed

Directions

Cut the chicken into 1-inch chunks and season lightly with salt and pepper. Heat 1 tbsp. of the oil in a 4-5 qt. pot over medium-high heat. Lightly brown the chicken, stirring, about 5 minutes. Remove the chicken to a bowl.

Reduce the heat to medium and add 1 tbsp. oil, onions, bell peppers, celery, and garlic. Cook, stirring frequently, 5 minutes. Stir in the oregano, broth, and 1/2 teaspoon salt. Bring to a simmer and cook 10 minutes.
Stir in the corn, tomatoes, and chicken and simmer 10 minutes, stirring occasionally, Stir in the spinach and hot-pepper sauce.

Divide the stew among four bowls and serve with yogurt and scallions.

Yield: 4 servings of 2 1/2 cups each

Number of Servings: 4

Recipe submitted by SparkPeople user EUMENIDES_K.





TAGS:  Poultry |

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Member Ratings For This Recipe

  • I found this recipe in the Volumetrics Eating Plan and am making it tonight. It looks spicy, and filling. I like the use of all the vegetables which make the portion more satisfying. Thanks for posting it. - 10/21/09

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