Sweet and Spicy Chicken and White Bean Stew - 37.5g Carbs, 6.7g Fiber
From: Lindsay Weiss, Overland Park, KS, Cooking Light, NOVEMBER 2008
"Lemongrass lends a hint of citrus to this stew." —Lindsay Weiss,
Overland Park, KS
Servings: 4
Serving size: 1 3/4 cups stew and 1 tablespoon cilantro
2 Tbsp canola oil
1/2 tsp ground cardamom
1/8 tsp ground cloves
3 garlic cloves, minced
2 cups finely chopped onion
1/2 tsp chili powder
1/4 tsp ground turmeric
1/2 tsp ground coriander
1 (15.5-oz can) cannellini beans or other white beans, undrained
3/4 lb skinless, boneless chicken breast halves, cut into bite-sized pieces
1 cup light coconut milk
1/2 cup water
1 Tbsp chopped peeled fresh lemongrass (about 1 stalk)
1 (14.5-oz can) fire-roasted diced tomatoes, undrained
1 (8-oz) baking potato, cut into 1/2-inch cubes
1/4 cup chopped fresh cilantro
1. Heat oil in a Dutch oven over medium-high heat. Add cardamom, cloves,
and garlic to pan; cook 30 seconds, stirring constantly. Add onion; saute
8 minutes or until tender. Add chili powder, turmeric, and coriander; cook
30 seconds. Add beans and chicken; stir to coat. Add milk, 1/2 cup water, lemongrass, tomatoes, and potato to pan. Cover, reduce heat, and simmer
30 minutes or until potato is tender. Serve with cilantro.
Servings: 4
Serving size: 1 3/4 cups stew and 1 tablespoon cilantro
Nutrition per Serving:
364 Calories, 29% from Fat, 11.7g Fat, 3.7g Sat, 4.4g Mono, 2.8g Poly,
49mg Cholesterol, 27.3g Protein, 37.5g Carbs, 6.7g Fiber, 3.8mg Iron,
544mg Sodium, 82mg Calcium
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