Thursday, March 5, 2015

"Throw 'Em In" Mexican Chicken Stew

Category: Main Dishes
Difficulty: Easy--and you can use a slow-cooker if you like
Healthy

Every cook in California probably has a Mexican soup or stew recipe--this is mine. What's different about this recipe is that there is so little chopping involved. I hate chopping. Even with a food processor... you have to clean the darn thing after you're done cooking (does anyone else think this way?)! So this is a recipe where you just open cans and bags and boxes  and "throw 'em  in". Hence the name...

This recipe makes a bunch--about 10 one-cup servings. I like it thick--like a stew. But if you want soup--just add a 15 oz. can of tomato sauce or beef broth 'till you have it how you want it. If you  have a small family--eat some and freeze some for those "I just can't get off the couch" nights. It's very healthy--only 294 calories of vegetables and nearly fat-free protein. Serves 10 --Adapted from "Living Lean with Trader Joe's" cookbook by Jamie Davidson.

Notes: The tomatoes ARE canned--but if you want to chop up 8 small or 6 large fresh organic tomatoes and add them to the bubbling pot instead--go ahead! Just be sure to add a small can of tomato sauce as well (for moisture). If you are allergic to corn or it is too high in glycemic value for you--simply leave it out. Substitute a chopped yellow and a chopped red bell pepper--they're sweet and pretty.

Ingredients:

2 medium onions (chopped)
4 crushed and minced garlic cloves
1 T olive oil
6 C cooked chicken (cut in chunks--in a pinch you can use 2 rotisserie chickens)
1 pkg. Trader Joe's Taco Seasoning Mix (or equivalent)
4 14.5 oz. cans diced tomatoes (or use fresh--see above)
2 15-oz cans black beans or a bag of dried beans that have been soaked overnight and washed 3X
2 C frozen or fresh organic non-GMO corn (or see substitute above)
2 C chicken broth
2 shredded corn tortillas or 2 t cornstarch or arrowroot mixed in 1/4 C water
2 T fresh lime juice (optional)
1/4 C chopped cilantro (optional--but don't skip it unless you hate cilantro)
plain Greek yogurt (optional)

Directions:

Cook onion and garlic in olive oil in a large pot or slow-cooker until tender--about 3 minutes. Add chicken-taco seasoning-tomatoes-beans and corn. Bring to a boil; reduce heat and simmer at least 15 minutes. Stir in  two shredded corn tortillas or substitute to thicken. Keep stirring occasionally and add water as needed if it gets too thick. Serve garnished with line juice and cilantro and/or a dollop of plain Greek yogurt... Do freeze some if you can!
















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