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Curried Chicken Stew

Yield 6 (1 1/2-cup) servings.
Superquick

Ingredients

  • Vegetable cooking spray
  • 1 2/3 cups chopped tomato
  • 1 cup sliced onion
  • 1 cup chopped sweet red pepper
  • 1 cup frozen sliced okra
  • 6 cloves garlic, minced
  • 1 1/4 pounds skinned, boned chicken breasts, cut into bite-size pieces
  • 4 cups canned no-salt-added chicken broth, undiluted
  • 1 tablespoon curry powder
  • 1 tablespoon finely chopped crystallized ginger
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground red pepper
  • 1/2 teaspoon black pepper
  • 1 cup orzo (rice-shaped pasta), uncooked

Nutrition Information

  • calories 287
  • caloriesfromfat 8 %
  • fat 2.4 g
  • satfat 0.5 g
  • monofat 0.5 g
  • polyfat 0.7 g
  • protein 27.9 g
  • carbohydrate 36.1 g
  • fiber 0.0 g
  • cholesterol 55 mg
  • iron 0.0 mg
  • sodium 271 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a Dutch oven with cooking spray. Add tomato and next 4 ingredients; saute until tender. Stir in chicken and next 6 ingredients. Bring to a boil; cover, reduce heat, and simmer 20 minutes. Gradually stir in orzo, and cook 8 to 10 minutes or until orzo is tender.

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