High Antioxidant Caribbean Chicken Stew Recipe
Colorful veggies and spices combine to deliver a hefty dose of health-protecting antioxidants, fiber and exotic Caribbean tastes.
2 T. canola oil
1 large yellow onion, chopped
1 large green pepper, chopped
3 garlic cloves, crushed
2 tsp. cinnamon
1 tsp. each, allspice and nutmeg
1/2 tsp. cayenne pepper, or to taste
Salt to taste
1 bay leaf
1 16-oz. can diced tomatoes, no salt added
2 c. 99% fat-free, low-sodium chicken broth
1 1/2 lbs. boneless, skinless chicken breasts/thighs, boiled or poached, pulled into strips
1 1/2 c. winter squash, cubed (or substitute thick zucchini slices)
1 15.5-oz. can black beans, undrained
4 limes, each cut into quarters
Optional: cooked brown rice
- In a large pot, heat oil. Add onion, green pepper, garlic; sauté 3 minutes.
- Add spices; sauté 3 minutes. Add tomatoes, broth, chicken, squash and beans. Simmer, covered, 20 to 25 minutes, stirring occasionally.
- Remove bay leaf. Serve over optional brown rice with juice from lime wedges.
Nutritional Information per Serving: 221 calories, 18 g carbohydrates, 23 g protein, 6 g fat (1 g saturated), 60 mg cholesterol, 6 g fiber, 274 mg sodium.
This EatSmart column is reprinted from USAWEEKEND Magazine and is copyrighted by Jean Carper. It cannot be reprinted without permission from Jean Carper.