Fiber Rich South-of-the-Border Fajita Stew

Fiber Rich South-of-the-Border Fajita Stew
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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 413.9
  • Total Fat: 8.4 g
  • Cholesterol: 65.0 mg
  • Sodium: 1,067.0 mg
  • Total Carbs: 49.1 g
  • Dietary Fiber: 17.6 g
  • Protein: 41.4 g

View full nutritional breakdown of Fiber Rich South-of-the-Border Fajita Stew calories by ingredient


Introduction

This recipe ‘sparked’ in my head out of necessity! Sometimes at the end of the day, with the help of my Nutrition Tracker, I realize that I need more fiber on that day. This is my answer to this dilemma; this recipe is not only high in fiber, high in protein, moderately low fat, and quick and easy, but it is also a great way to end your day; it could make a great lunch dish as well. It yields a portion for one, but it can be easily doubled if necessary. I would love some feedback! Any suggestions? This recipe ‘sparked’ in my head out of necessity! Sometimes at the end of the day, with the help of my Nutrition Tracker, I realize that I need more fiber on that day. This is my answer to this dilemma; this recipe is not only high in fiber, high in protein, moderately low fat, and quick and easy, but it is also a great way to end your day; it could make a great lunch dish as well. It yields a portion for one, but it can be easily doubled if necessary. I would love some feedback! Any suggestions?
Number of Servings: 1

Ingredients

    1 5oz portion of chicken breast, raw, sliced thin, or cut up in stripes (your choice!)
    1/4 cup of Goya’s Mojo Criollo
    non-stick spray
    1/2 cup thinly sliced fresh celery
    2 tablespoons of red onions, coarsely chopped
    1 cup cooked black beans (if using canned variety, remove excess liquid; if using freshly cooked, add a bit of salt)
    1/2 Roma tomato, chopped
    2 tablespoons finely chopped fresh cilantro
    1 garlic clove, crushed
    Dash salt
    Dash black pepper


Tips

Having company? No problem! You can easily multiply the ingredients for a larger crowd. Also, I like to marinade the chicken overnight; it tends to add more flavor!


Directions

Wash the chicken (plain water is fine, I prefer using half a lemon in my wash); rinse water thoroughly. Add Goya’s Mojo Criollo, and let it sit, covered, while you chop the vegetables; although not required, for added taste, you may marinade the chicken overnight. Chop, and set aside separately, the cilantro, the tomato, and the red onions. Heat up a sauté pan, and spray with non-stick spray; quickly add the chicken, moving with tongues occasionally, and when too dry, add a couple of tablespoons of water to the marinade and use this to keep the chicken from over-browning. Cook in this manner for about 5-10 minutes. About 5 minutes into the cooking, as the chicken is browning and drying up, add the celery. Let the celery brown a bit and sweat. Every time the liquid is drying up, add the next vegetable on the list (onions, then tomatoes, then cilantro, and crushed garlic last). Wait a few seconds until the garlic begins to cook through. The last ingredient to add is the pre-cooked beans. Add the remainder of the marinade liquid left to the chicken and translucent vegetables. Let the beans simmer for about 3-5 minutes on high. For presentation, you may take out the chicken, serve the stew first, and then top it with the chicken. ENJOY!

Serving Size: It makes 1 exquisite and generously bowl of stew, 1 serving per recipe