10 Sep Sweet and Spicy Tomato and Pepper Chicken Stew
Nutritional Information, Per Serving:
260 calories; 11 g fat; 2.5 g saturated fat; 330 mg sodium; 23 g carbohydrate; 4 g fiber; 10 g sugars; 19 g protein
| Serving Size: | 6-8 |
Preparation
1. In a Dutch oven, heat olive oil over medium high heat. When hot, add chicken and stir. Saute, stirring often, for about 5 minutes or until chicken is browned on all sides.
3. Add green pepper, onions, and garlic. Stir and reduce heat to medium. Cook, stirring occasionally, for about 6-7 minutes or until vegetables are softened. Add chili powder, Garam masala, nutmeg, ginger, salt, and brown sugar. Saute, stirring, for another 2 minutes.
5. Add tomatoes, stock, raisins, and vinegar. Stir, raise heat to high and bring to a boil. Reduce heat, cover, and cook for about 25-30 minutes or until chicken is tender and cooked through.
7. Add beans, stir, and cook for another 2-3 minutes or until beans are heated through. Serve (over rice, if desired) garnished with chopped parsley.
3. Add green pepper, onions, and garlic. Stir and reduce heat to medium. Cook, stirring occasionally, for about 6-7 minutes or until vegetables are softened. Add chili powder, Garam masala, nutmeg, ginger, salt, and brown sugar. Saute, stirring, for another 2 minutes.
5. Add tomatoes, stock, raisins, and vinegar. Stir, raise heat to high and bring to a boil. Reduce heat, cover, and cook for about 25-30 minutes or until chicken is tender and cooked through.
7. Add beans, stir, and cook for another 2-3 minutes or until beans are heated through. Serve (over rice, if desired) garnished with chopped parsley.
Ingredients
* 1 ½ lbs chicken thigh meat, boneless and skinless, cut into 1-inch cubes
* 2 Tbsp olive oil
* 1 green pepper, diced
* 2 Spanish onions, diced
* 2 cloves garlic, minced
* 1 ½ Tbsp chili powder
* 2 tsp Garam masala
* 1/8 tsp ground nutmeg
* 1/8 tsp ground ginger
* ½ tsp kosher salt
* 2 tsp brown sugar
* 1 can (14.5-ounce) diced tomatoes
* 1 cup low-sodium chicken broth
* 1/2 cup raisins
* 1/4 cup apple cider vinegar
* 1 can (14.5-ounce) white beans, drained and rinsed
* 4 Tbsp chopped fresh parsley
* 2 Tbsp olive oil
* 1 green pepper, diced
* 2 Spanish onions, diced
* 2 cloves garlic, minced
* 1 ½ Tbsp chili powder
* 2 tsp Garam masala
* 1/8 tsp ground nutmeg
* 1/8 tsp ground ginger
* ½ tsp kosher salt
* 2 tsp brown sugar
* 1 can (14.5-ounce) diced tomatoes
* 1 cup low-sodium chicken broth
* 1/2 cup raisins
* 1/4 cup apple cider vinegar
* 1 can (14.5-ounce) white beans, drained and rinsed
* 4 Tbsp chopped fresh parsley