Guest guest Posted June 3, 2004 Report Share Posted June 3, 2004 > > CHICKEN AND ALMOND STEW > > Yield: 4 servings > Source: " Express Lane Diabetic Cooking " by Robyn Webb > Book info: http://tgcmagazine.com/bin/track/click.cgi?id=122 > > INGREDIENTS > > - 1 tablespoon olive oil > - 1/2 cup chopped onion > - 2 cups low-fat, low-sodium chicken broth > - 1 cup diced canned tomatoes, drained > - 2 tablespoons slivered almonds > - 1 teaspoon chili powder > - 1/4 teaspoon cayenne pepper > - 1/2 teaspoon cinnamon > - 1 pound cubed cooked deli chicken > - 1 (15 ounce) can black beans, rinsed and drained > > DIRECTIONS > > In a large stockpot over medium-high heat, heat the oil. > Add the onion and saute for 3-5 minutes, stirring occasionally. > > Add the broth, tomatoes, almonds, and spices. Bring > to a boil, lower the heat, and simmer for 30 minutes. > Add the chicken and beans and simmer for 10 more minutes. > > Nutritional Information Per Serving (1 cup (4 ounces chicken, 1/3 cup > beans): > Calories: 276, Fat: 7 g, Cholesterol: 40 mg, Carbohydrate: 25 g, > Dietary Fiber: 8 g, Sugars: 8 g, Protein: 31 g > Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 > Monounsaturated Fat > > > Quote Link to comment Share on other sites More sharing options...
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