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Ginger-Chicken Stew

Yield 6 (2-cup) servings.

Ingredients

  • Vegetable cooking spray
  • 2 cups chopped tomato
  • 1 cup sliced onion
  • 1 cup sliced carrot
  • 1/4 cup chopped ripe olives
  • 6 cloves garlic, minced
  • 1 1/2 pounds skinned, boned chicken breasts, cut into bite-size pieces
  • 4 cups canned no-salt-added chicken broth, undiluted
  • 1 tablespoon paprika
  • 1 tablespoon finely chopped crystallized ginger
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground red pepper
  • 1/2 teaspoon black pepper
  • 1 (7-ounce) jar roasted red peppers in water, drained and chopped
  • 1 cup bulgur, uncooked
  • 1/4 cup plus 2 tablespoons plain nonfat yogurt

Nutrition Information

  • calories 288
  • caloriesfromfat 9 %
  • fat 3 g
  • satfat 0.6 g
  • monofat 0.9 g
  • polyfat 0.8 g
  • protein 32.1 g
  • carbohydrate 32.6 g
  • fiber 0.0 g
  • cholesterol 66 mg
  • iron 0.0 mg
  • sodium 375 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add tomato and next 4 ingredients; saute 6 minutes or until onion is tender. Stir in chicken and next 7 ingredients. Bring to a boil; cover, reduce heat, and simmer 20 minutes. Stir in bulgur; cook 15 minutes or until bulgur is tender.

  2. To serve, ladle soup into individual bowls, and top each serving with 1 tablespoon yogurt.

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