Green Chile-Chicken Stew

Photo: Colleen Duffley

This low-fat version of a popular Texas stew is a favorite among Becky McKinley's family and friends. For added panache, serve it in bread bowls, as Becky does.

Yield: 6 servings (serving size: 1 2/3 cups soup and 1 tablespoon cheese)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 239
  • Calories from fat: 9%
  • Fat: 2.3g
  • Saturated fat: 1g
  • Monounsaturated fat: 0.6g
  • Polyunsaturated fat: 0.4g
  • Protein: 18.4g
  • Carbohydrate: 36.3g
  • Fiber: 4g
  • Cholesterol: 32mg
  • Iron: 2.3mg
  • Sodium: 914mg
  • Calcium: 180mg

Ingredients

  • 8 cups water
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 (6-ounce) skinned chicken breast halves
  • 2 bay leaves
  • 4 cups (1/2-inch) cubed red potato (about 1 1/2 pounds)
  • 1 1/2 cups chopped onion (about 1 large)
  • 1/2 cup thinly sliced carrot
  • 2 teaspoons minced fresh cilantro
  • 2 teaspoons paprika
  • 1/2 teaspoon garlic salt
  • 1/4 teaspoon ground cumin
  • 3 (4.5-ounce) cans chopped green chiles
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 1 (10-ounce) can diced tomatoes and green chiles (such as Ro.Tel), undrained
  • 1/2 cup evaporated fat-free milk
  • 6 tablespoons (1 1/2 ounces) shredded reduced-fat sharp cheddar cheese

Preparation

  1. Combine the first 5 ingredients in a Dutch oven. Bring to a boil; cook for 10 minutes. Remove from heat. Remove chicken from broth; remove chicken from bones, discarding bones. Cut meat into bite-size pieces; return to broth. Discard bay leaves.
  2. Add potato and next 9 ingredients (potato through tomatoes and chiles) to broth. Bring to a boil; reduce heat, and simmer 50 minutes or until potato is done. Remove from heat; stir in milk. Ladle soup into individual bowls, and sprinkle with cheese.
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