Caribbean Chicken Stew

SoupNazi

This recipe is super high in antoxidants.

2 Tbsp canola oil
1 large yellow onion, chopped
1 large green pepper, chopped
3 garlic cloves, crushed
2 tsps cinnamon
1 tsp each, allspice and nutmeg
1/2 tsp cayenne pepper
salt
1 bay leaf
1 16oz can diced tomatoes (no salt added)
2 cups 99% fat free, low sodium chicken broth
1 1/2 lbs boneless, skinless chicken breasts, cooked and pulled into strips
1 1/2 cups winter squash or zucchini, cubed
1 15.5 oz can of black beans, undrained
4 limes, cut into quarters
Optional: cooked brown rice

In a large pot, heat oil. Add onion, garlic, green pepper; saute 3 minutes

Add spices; saute 3 minutes

Add tomatoes, broth, chicken, squash, and beans.

Simmer covered 20 to 25 minutes, stirring occasionaly.

Remove bay leaf

Serve over optional brown rice with juice from lime wedges.

Serves 8
Per serving: 221 calories, 18 carbohydrates, 23g protein, 6g fat (1 saturated), 60mg cholesterol, 6g fiber, 275mg sodium

SoupNazi

This recipe is super high in antoxidants.

2 Tbsp canola oil
1 large yellow onion, chopped
1 large green pepper, chopped
3 garlic cloves, crushed
2 tsps cinnamon
1 tsp each, allspice and nutmeg
1/2 tsp cayenne pepper
salt
1 bay leaf
1 16oz can diced tomatoes (no salt added)
2 cups 99% fat free, low sodium chicken broth
1 1/2 lbs boneless, skinless chicken breasts, cooked and pulled into strips
1 1/2 cups winter squash or zucchini, cubed
1 15.5 oz can of black beans, undrained
4 limes, cut into quarters
Optional: cooked brown rice

In a large pot, heat oil. Add onion, garlic, green pepper; saute 3 minutes

Add spices; saute 3 minutes

Add tomatoes, broth, chicken, squash, and beans.

Simmer covered 20 to 25 minutes, stirring occasionaly.

Remove bay leaf

Serve over optional brown rice with juice from lime wedges.

Serves 8
Per serving: 221 calories, 18 carbohydrates, 23g protein, 6g fat (1 saturated), 60mg cholesterol, 6g fiber, 275mg sodium

RLCoach

Thank you, this sounds so good.

SoupNazi

Your very welcome RLCoach.:happy:

icandoit

This is something I can eat on my detox. Thank you for sharing. It sounds wonderful.:flowerforyou: