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Chicken Chile Stew

The ultimate comfort food, with lower saturated fat and cholesterol.

Recipe Source: Honoring the Gift of Heart Health Manual for American Indians and Native Alaskans

Prep time	Cook time	Yields	Serving Size
20 minutes	1 hour 45 minutes	10 servings	½ C

Ingredients

Nonstick cooking spray

3 lb boneless, skinless chicken (breast or leg), cubed

3 stalks celery, chopped

1 medium tomato, diced

7 green chilies, roasted, peeled, seeded, and chopped

4 cloves garlic, peeled and crushed

Ground black pepper to taste

calories	189
Total fat	5 g
Saturated fat	1 g
Cholesterol	82 mg
Sodium	90 mg
Total fiber	1 g
Protein	30 g
Carbohydrates	5 g
Percent Daily Values are based on a 2,000 calorie diet.

Directions

1	Spray a heavy iron skillet with cooking spray, and preheat over medium heat. Brown the chicken cubes, in batches, with cooking spray as needed.

2	Place the meat in a 3- or 4-quart casserole (with cover), and add the remaining ingredients.

3	Deglaze the skillet: On high heat, add some cold water and scrape the hardened juices with a spoon or spatula to dissolve them into the water. Add the sauce to the casserole.

4	Add water to barely cover the ingredients. Cover the casserole, and simmer until the stew is thick and the meat is very tender, about 1½ hours.

5	Add black pepper to taste before serving.

Tip: This recipe is lower in saturated fat and cholesterol because it is made with skinless chicken, flavored with vegetables and seasonings, and cooked slowly in water (moist heat).

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