Hawaiian Ginger-Chicken Stew for Two - 7g Carbs, 3g Fiber, 0g Added Sugar
From: Eating Well - March/April 2009
This chicken stew has a bold ginger-flavored broth and provides a whole
serving of dark leafy greens in each bowl. We tried it with frozen
chopped mustard greens (available in large supermarkets) and it was
even quicker to prepare and just as delicious. Serve with brown rice.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated
fat | Heart healthy | Healthy weight | Gluten free
Active Time: 35 minutes
Total Time: 35 minutes
Servings: 4
Serving Size: about 1 cup each
1 Tbsp sesame oil, or canola oil
1 lb chicken tenders, cut into 1-inch pieces
1 2-inch piece fresh ginger, peeled and cut into matchsticks or minced
4 cloves garlic, thinly sliced
1/2 cup dry sherry, (see Tip)
1 14oz can reduced-sodium chicken broth
1 1/2 cups water
2 Tbsp reduced-sodium soy sauce
1 tsp Asian red chile sauce, such as sriracha, or to taste
1 bunch mustard greens, or chard, stemmed and chopped (6-7 cups) OR
2 cups frozen chopped mustard greens
1. Heat oil in a Dutch oven over medium-high heat. Add chicken and
cook, stirring occasionally, until just cooked through, about
6 minutes. Transfer to a plate with tongs.
2. Add ginger and garlic to the pot and cook until fragrant, about
10 seconds. Add sherry and cook until mostly evaporated, scraping
up any browned bits, 1 1/2 to 3 minutes. Add broth and water, increase
heat to high and bring to a boil. Boil for 5 minutes. Add soy sauce,
chile sauce and mustard greens (or chard) and cook until the greens
are tender, about 3 minutes. Return the chicken and any accumulated
juices to the pot and cook until heated through, 1 to 2 minutes.
Tip:
"Cooking sherry" can be high in sodium. Instead, look for dry sherry
with other fortified wines in your wine or liquor store.
Servings: 4
Serving Size: about 1 cup each
Nutrition per Serving:
201 Calories, 4g Fat, 1g Sat, 1g Mono, 69mg Cholesterol, 31g Protein,
7g Carbs, 3g Fiber, 0g Added Sugars, 346mg Sodium, 369mg Potassium
Nutrition Bonus: Vitamin A (180% daily value), Vitamin C (100% dv),
Folate (40% dv)
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 3 1/2 lean meat
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