Sweet & Smoky Chicken Stew (Ww Core Friendly)
photo by justcallmetoni
- Ready In:
- 35mins
- Ingredients:
- 22
- Serves:
-
4
ingredients
- 3 tablespoons white flour
- 1⁄4 teaspoon pepper
- 1⁄4 teaspoon salt
- 3⁄4 lb boneless skinless chicken thighs or 3/4 lb boneless skinless chicken breast, cut into 3/4 inch cubes
- 2 teaspoons olive oil
- cooking spray
- 1 red pepper
- 7 scallions, cut into 1 inch pieces
- 3 garlic cloves, sliced
- 1 carrot, peeled and cut into coins 1/4 inch thick
- 1 large sweet potato, peeled and cut into 3/4 inch cubes
- 1 teaspoon cumin
- 3⁄4 teaspoon cinnamon
- 3⁄4 teaspoon ground ginger
- 1⁄2 teaspoon red pepper flakes
- 1 dash turmeric
- 1 tablespoon honey
- 1⁄2 teaspoon vinegar
- 1 cup frozen peas
- 2 cups fat-free chicken broth
- 1 teaspoon cornstarch (optional)
- 1 tablespoon water (optional)
directions
- Once you start cooking, this dish comes together rather quickly. As such it is best if you do all your cutting and chopping before starting to cook.
- Heat the oil in a nonstick skillet until hot but not smoking.
- Combine the flour salt and pepper. Dredge the chicken cubes in the seasoned flour. Shake off excess flour and place the chicken in the pan. Reserve unused flour for later. Cook chicken until browned, about 3 minutes per side. Remove chicken from the pan.
- Apply a scant amount of cooking spray to the pan. Add the red peppers and cook for 2 or 3 minutes. Add the scallions and garlic slices, stir and cook an additional minute.
- Add the carrots and sweet potatoes, stirring in the reserved flour left over from the chicken. Mix in the dry spices (cumin, ginger, cinnamon, red pepper flakes and turmeric).
- Stir in the chicken broth, honey and vinegar and bring to a boil. Reduce heat to a low simmer, cover and cook until the potatoes are almost tender, about 5 minutes.
- Return the chicken to the skillet and cook until the chicken is cooked all the way through, another 5 minutes or so.
- Stir in the peas and cook through, a minute or two.
- If you like a thicker stew, bring the stew to a boil and swirl in the cornstarch mixed in water at the same time you add in the peas. Cook for a minute.
- Ladle the stew over rice or couscous and serve.
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Reviews
-
I really wanted to like this because it looked like such a wonderful blend of flavors, and it was good but I just don't think we'll have this one again. I may have had a few too many shakes of tumeric, and that may have had something to do with it. I just did a few shakes of cinnamon like someone suggested, and that seemed to help. I did also thicken it up at the end. Someone thought it was too sweet, but I really didn't think that. My one son did eat more than I thought he would. I am also not one to add salt to things, but this could have used a little more salt. We at ours over rice.
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Hey Toni! Pretty good recipe- definitely not as complicated as it initially looks and it is sooo healthy. Great for lunches as it reheats well. Added one celery stalk. It was a little too cinnamony and sweet for my tastes, but perhaps eating with rice/couscous dilutes that a bit, so I'll try it again. Overall, filling, easy and economical. Thanks!
RECIPE SUBMITTED BY
<p>I come from a long line of wonderful cooks and doing my best to hold up that tradition. My great-grandparents owned a coffee shop; my Nana was also a great cook and started the tradition of baking around the holidays, both cookies and fruitcakes. After she died, now a decade ago, our family decided to continue in her honor. The picture above is my mother's (Chef Hot Pans) dining room table just before we packed up our Christmas cookie trays. More that 20 kinds of cookies, many of which are from 'Zaar recipes. <br /> <br />I myself am an amateur cook with a penchant for ethnic foods and spice. Currently reforming my menu in favor of healthy dishes lower in fat with lots of grains and vegetables. My favorite cuisines are Mexican, Southwestern and North African. <br /> <br /> <br />Some of my favorite public cookbooks include:</p>
<li>ladypit's <a href=http://www.recipezaar.com/mycookbook/book/33588> WW Core Recipes I Have Tried </a> </li>
<p> </p>
<li>shirl(j)831's <a href=http://www.recipezaar.com/mycookbook/book/34888> Can this really be lowfat??? </a> </li>
<p> </p>
<li>julesong's <a href=http://www.recipezaar.com/mycookbook/book/30566> Cooking Light Recipes </a> </li>
<p> </p>
<li>mariposa13's <a href=http://www.recipezaar.com/mycookbook/book/44690> WW & Lowfat Recipes </a> </li>
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