Mexican · Dinner
Chicken Stew with Vegetables (Low-Chol)
Chicken breast stewed with tomatoes, onion, bell pepper, carrot and zucchini in a cumin-oregano broth spiked with mild chilies. Simmered gently until vegetables soften and sauce thickens, finished with lime and cilantro, then ladled over rice for a lean, low-cholesterol weeknight plate.
$4
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
478Calories
47.2gProtein
9.8gFat
48.6gCarbs
9.4gSugar
8.9gFiber
580mgSodium
58mgChol
2.1gSat Fat
1420mgPotassium
110mgCalcium
3.8mgIron
0.4mcgVitamin B12
55mgVitamin C
low-cholesterol
gluten-free
protein-rich
high-fiber
low-chol
Instructions
1
Prep
Cut chicken breast into bite-sized chunks. Dice the onion, bell pepper, carrot and zucchini; mince the garlic; chop the cilantro.
2
Sauté
Heat olive oil in a medium pot over medium heat for 2 minutes, then add onion and garlic, cooking for 2 minutes until translucent and fragrant.
3
Simmer
Add chicken chunks, then stir in ground cumin and chili powder. Pour in canned tomatoes and chicken stock, add vegetables, and simmer over medium-low heat for 20 minutes until chicken reaches 165°F internally.
4
Plate
Stir in black beans and cilantro, season with salt. Spoon rice into a bowl, ladle stew over top, and serve with lime wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g skinless chicken breast
- 2 tsp2 tsp olive oil
- 11 onion
- 4 cloves4 cloves garlic
- 11 bell pepper
- 22 small carrot
- 5.2 oz150g zucchini
- 7 oz200g canned tomatoes, a quarter of a 14.5 oz can
- 1 1/2 cup360ml low-sodium chicken stock
- 1 tsp1 tsp ground cumin
- 1 tsp1 tsp chili powder
- 1/2 tsp1/2 tsp dried oregano
- 1/2 cup90g cooked black beans
- 1 cup150g cooked white rice
- 2 tbsp2 tbsp cilantro
- 22 lime wedge
- salt, to taste
