Chicken Chili Stew

June Martin, RD – the photo is a representation of the recipe and it does not contain kidney beans

Chicken Chili Stew

Most chili recipes are loaded with salt and high potassium beans but this is a wonderfully fresh flavoured chili stew that needs no salt. Even better – it only takes about 30minutes to get on the table!

Ingredients

  • 1lb chicken breasts, cut into bite sized pieces
  • 2 ½ cups cold chicken broth (use a “No Salt Added” brand)
  • 4 cloves garlic, finely chopped
  • 1 jalapeno chili, seeded and diced
  • 1 tablespoon flour
  • 1 red pepper, diced
  • 1 small carrot, diced
  • 1 cup frozen corn
  • ¼ tsp freshly ground pepper
  • ½ tsp ground cumin
  • 2 tablespoons cilantro, finely chopped
  • 1 tablespoon cornstarch
    12 unsalted or low salt tortilla chips (optional)

Directions

In a large saucepan, heat 1/4 cup broth to boiling. Cook chicken in broth, stirring, until white (about 4-5 minutes). Remove chicken and set aside.

Cook garlic and jalapenos in broth over med-high heat stirring frequently (about 2 minutes). Stir in flour, turn heat to low and stir constantly for 2 minutes. Gradually add 2 cups of broth.  Add chicken, red pepper, carrots, corn, pepper, cumin and cilantro and heat to boiling. Reduce heat, cover and simmer approximately 20 minutes until the chicken is cooked all the way through.

Mix cornstarch in remaining 1/4cup of broth and stir into stew. Continue to cook, stirring often, until heated through and thickened. Serve topped with crushed tortilla chips and extra cilantro.

Option: Double up the broth and leave out the cornstarch for a warm and satisfying soup.

Nutrient Analysis

Calories: 284 g

Protein: 38 g

Carbohydrates: 23 g

Fibre: 2.5 g

Total Fat: 5 g

Sodium: 119 mg

Phosphorus: 358 mg

Potassium: 659 mg

Renal Diet Nutrient Analysis

Servings per recipe: 4

Serving size: 2 cups

Renal and Diabetic Exchanges

5 protein, 1 starch, 1 veg

Leave a Reply