Mediterranean Chicken Stew

By lipsie

  • vegetable cooking spray

  • 2 whole bone-in chicken breasts, 2 pounds (960 g) total, skinned and cut into quarters

  • 2 medium onions, 12 ounces (360 g) total, sliced

  • 2 large garlic cloves, minced

  • 1 yellow or red bell pepper, 6 ounces (180 g) seeded and chopped

  • 1 teaspoon (5 ml) turmeric

  • 1/2 teaspoon (2.5 ml) ground cinnamon

  • 1/2 teaspoon (2.5 ml) ground ginger

  • 2 pounds (960 g) sweet potatoes, peeled and cut into cubes

  • 1 14 1/2-ounce (435 g) can no salt added diced tomatoes, drained

  • 2 tablespoons (30 ml) golden raisins

  • 2 cups (480 ml) fat-free low-sodium canned chicken broth

  1. 1. Lightly spray a covered nonstick pot with cooking spray. Add the chicken and brown over high heat for 2 minutes, turning chicken once. Lower the heat and transfer the chicken to a plate. Set aside.

  2. 2. Add all remaining ingredients to the pot except the reserved chicken pieces. Bring to a simmer and cook for 2 minutes.

  3. 3. Return the chicken to the pot, cover, and simmer for 30 to 40 minutes, until the chicken is barely falling off the bones.

  4. 4. Divide the sweet potatoes and chicken between 4 shallow soup plates. Raise the heat under the pot and reduce the sauce for 2 minutes, stirring constantly. Pour some of the mixture over each serving; serve at once.

Nutritional Facts

Per serving
429 calories (10% calories from fat)
39 g protein
5 g total fat (1.3 g saturated fat)
58 g carbohydrate
8 g dietary fiber
90 mg cholesterol
132 mg sodium
4 lean meat
3 carbohydrate (3 bread/starch)
3 vegetable

dinner high carbs

1 reply

Avera 2009-03-22 00:17:04 -0500 Report

This is another one of your great recipes that uses wonderful spices. For me, this one has just a few too many carbs. I have to keep mine pretty low to have any kind of control. BUT for others, I am sure it will be OK.