Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross
Recipe from Cooking Light

"Lemongrass lends a hint of citrus to this stew." —Lindsay Weiss, Overland Park, KS

Ingredients

  • 2 tablespoons canola oil
  • 1/2 teaspoon ground cardamom
  • 1/8 teaspoon ground cloves
  • 3 garlic cloves, minced
  • 2 cups finely chopped onion
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon ground turmeric
  • 1/2 teaspoon ground coriander
  • 1 (15.5-ounce) can cannellini beans or other white beans, undrained
  • 3/4 pound skinless, boneless chicken breast halves, cut into bite-sized pieces
  • 1 cup light coconut milk
  • 1/2 cup water
  • 1 tablespoon chopped peeled fresh lemongrass (about 1 stalk)
  • 1 (14.5-ounce) can fire-roasted diced tomatoes, undrained
  • 1 (8-ounce) baking potato, cut into 1/2-inch cubes
  • 1/4 cup chopped fresh cilantro

Preparation

  1. 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; sauté 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.
  2. Wine note: With its layered spices and distinctly Asian ingredients, this chicken and bean stew finds its match in an off-dry riesling like Blue Fish Sweet Riesling 2007 ($11) from Germany. The wine's peachy, tropical sweetness nicely balances the heat of the dish, while its vibrant acidity cuts through the richness of coconut milk. —Jeffery Lindenmuth

Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Lindsay Weiss, Overland Park, KS,
November 2008

Nutritional Information

  • Calories: 364
  • Calories from fat: 29%
  • Fat: 11.7g
  • Saturated fat: 3.7g
  • Monounsaturated fat: 4.4g
  • Polyunsaturated fat: 2.8g
  • Protein: 27.3g
  • Carbohydrate: 37.5g
  • Fiber: 6.7g
  • Cholesterol: 49mg
  • Iron: 3.8mg
  • Sodium: 544mg
  • Calcium: 82mg