Several of you have asked me how I use chopped ginger and garlic. My response is usually that I add it to just about anything I'm cooking. When I saw this today, I thought I'd share it, since it uses garlic, ginger, and dark greens — all 3 healthy items recommended for those of us with diabetes. It's both lo-cal (under 210/serving) and low-carb () which is a really big plus!
Hawaiian Ginger-Chicken Stew
Preparation Time: 35 min Cook Time: 35 min.
Level: Easy Serves: 4
This chicken stew has a bold ginger-flavored broth and provides a whole serving of dark leafy greens in each bowl. We tried it with frozen chopped mustard greens (available in large supermarkets) and it was even quicker to prepare and just as delicious. Serve with quinoa.
•1 tablespoon sesame oil, or coconut oil
•1 pound chicken tenders, cut into 1-inch pieces
•1 2-inch piece fresh ginger, peeled and cut into matchsticks or minced
•4 cloves garlic, thinly sliced
•1/2 cup dry sherry, (see Tip)
•1 14-ounce can reduced-sodium chicken broth
•1 1/2 cups water
•2 tablespoons reduced-sodium soy sauce
•1 teaspoon Asian red chili sauce, such as sriracha, or to taste
•1 bunch mustard greens, kale, beet greens, or chard, stemmed and chopped (6-7 cups), or 2 cups frozen chopped mustard greens
1. Heat oil in a Dutch oven over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, about 6 minutes. Transfer to a plate with tongs.
2. Add ginger and garlic to the pot and cook until fragrant, about 10 seconds. Add sherry and cook until mostly evaporated, scraping up any browned bits, 1 1/2 to 3 minutes.
3. Add broth and water, increase heat to high and bring to a boil. Boil for 5 minutes. Add soy sauce, chili sauce and mustard greens (kale or chard) and cook until the greens are tender, about 3 minutes.
4. Return the chicken and any accumulated juices to the pot and cook until heated through, 1 to 2 minutes.
Tips: “Cooking sherry” can be high in sodium. Instead, look for dry sherry with other fortified wines in your wine or liquor store.
Nutritional Information Per serving:
Total calories: 213 cal.
Carbohydrates: 7 g
Dietary Fiber: 3 g
Fat: 6 g
Saturated Fat: 1 g
Protein: 27 g
Potassium: 641 mg
Sodium: 606 mg
Cholesterol: 63 mg
Sorry … no time this morning to format it onto our template, but hope you enjoy.
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