Chipotle-Chicken Stew


Ingredients
Cooking spray
3 pounds skinned, boned chicken breast, cut into bite-size pieces
1 tablespoon olive oil
3 cups chopped onion
6 garlic cloves, minced
2 cups (1-inch) cubed peeled red potato (about 1 pound)
1 1/2 cups (1-inch-thick) slices carrot
1/4 cup tomato paste
1 1/2 teaspoons ground cumin
3 (16-ounce) cans fat-free, less-sodium chicken broth
3 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
3 drained canned chipotle chiles in adobo sauce, finely chopped
1/2 teaspoon salt
2 tablespoons chopped fresh cilantro


Directions
Place a large Dutch oven coated with cooking spray over medium-high heat. Add the chicken; sauté 7 minutes or until browned. Remove chicken from pan; keep warm.


Add oil to pan. Add onion; sauté 7 minutes or until lightly browned. Add garlic; sauté 1 minute. Add potato and the next 6 ingredients (potato through chiles); bring to a boil. Reduce heat, and simmer for 25 minutes or until vegetables are tender. Add chicken and salt; cover and cook for 10 minutes. Stir in cilantro.

Nutrition Facts
(per Serving):
173 calories

14.6 g carbohydrates

49 mg cholesteral

2.3 g fat

361 mg sodium

22.7 g protein

54 mg calcium

1.6 mg iron

1.6 g fiber

serving size is 1 Cup.