Jamaican Brown Stew Chicken
1lb boneless, skinless chicken thighs
1 lime or 1/4 cup lime juice
1 tsp onion powder
Dash garlic powder
2 TB hot chili sauce
1 tsp dried thyme
2 tbsp low sodium soy sauce
1 c. shredded carrot
2 tsp cornstarch
1 1/2 cups unsweetened light coconut milk
1/4 tsp kosher salt
Combine lime juice, onion powder, garlic powder, chili sauce, thyme and soy sauce. Pour over chicken, cover and marinate at least one hour. Spray large saucepan with cooking spray. Cut chicken into small pieces and add to saucepan. Lightly brown the chicken on medium-high heat. When browned on all sides, pour the marinade over the chicken and add the carrots. Stir and cook over medium heat for 10 minutes. Mix cornstarch and coconut milk and add to stew, stirring constantly. Reduce heat to low and cook an additional 20 minutes or until tender, add salt to taste.
Yield: 3 servings. Per serving= 213 Calories; 8g Fat (30.7% calories from fat); 28g Protein; 11g Carbohydrate; 2g Dietary Fiber; 115mg Cholesterol; 920mg Sodium.
I used thighs, but you could use breasts if you prefer.
4 boneless, skinless chicken thighs
2 TB chopped pecans
½ cup fat free chicken broth
2 T Honey
1 T Lemon Juice
1 tsp cornstarch
1/8 tsp grated orange peel
1/8 tsp salt
Dash pepper to taste
Preheat oven to 375*. Place foil on jelly roll pan. Place chicken on pan; sprinkle with salt and pepper and bake until done. Spray small saucepan with butter flavored cooking spray. Toast pecans in saucepan, 2 minutes or so. Then add chicken broth, honey, lemon juice, cornstarch, orange peel and another dash of salt and pepper; stir constantly, bringing to a boil. Simmer 4-5 minutes until mixture thickens. Pour over cooked chicken and serve immediately.
Yield: 4 servings. Per serving= 140 Calories; 5g Fat (31.2% calories from fat); 14g Protein; 11g Carbohydrate; trace Dietary Fiber; 54mg Cholesterol; 185mg Sodium.
Don’t over cook. The chicken will dry out and the flavor will be off.
Chipotle Chicken Stew
2 TB diced onion
1 lb boneless, skinless chicken breasts, frozen
2 c. fat free chicken broth
½ c. diced zucchini
15 oz can black beans, rinsed & drained
¼ c. diced green chilies
1 chipotle pepper, finely chopped, with adobo sauce
½ tsp dried chipotle chili powder
1 TB taco seasoning
11 oz Mexicorn
½ tsp smoked cumin
Combine all ingredients in 3 quart slow cooker. Cook on high 6-8 hours. Shred chicken before serving.
Yield: 5 servings. Per serving (about 1 cup)= 178 Calories; 3g Fat (12.0% calories from fat); 27g Protein; 15g Carbohydrate; 2g Dietary Fiber; 55mg Cholesterol; 470mg Sodium.