Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
Avoid this recipe if you are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"Make hunger thy sauce, as a medicine for health." -Socrates
This stew has a number of steps, but it's actually pretty easy, and it only uses one pot so clean up is quick and easy. It has it all: veggies, beans, whole grains, good quality oil and lean meat. Five categories from Mediterranean style diet in one stew pot. Simple, tasty and great for you.
Servings: 4 | Serving size: about 2 cups
Cooking Time: 60 Minutes
This recipe can easily be multiplied and makes great leftovers. Serve over Brown Rice or with Baked Tortilla Chips.
Preheat the oven to 325°F.
Place the red pepper and the poblano in the oven and roast for 20 to 25 minutes until the skin is slightly charred.
Remove and place in a paper bag to cool.
While the peppers are roasting, place 1 teaspoon of the oil in a large sauce pan or small soup pot over medium high heat and add the chicken thighs.
Cook until well browned and remove to a bowl.
Place the corn kernels in the pan and cook until slightly browned.
Remove to the bowl with the chicken.
Add the second teaspoon of oil to the pot and then the diced onion.
Cook for about 5 minutes stirring frequently.
Add the black beans, vegetable stock, salt, pepper, cumin, chili powder and paprika to the pot and stir.
Reduce the heat to medium low and simmer for about 20 to 25 minutes until the beans are slightly soft.
Remove one cup of the bean and onion mixture and put aside with the corn and chicken.
Using a blender or stick blender, puree the remaining black beans and onions until smooth.
Return to the pot with the chicken, corn, and reserved black beans, and reduce the heat to low.
While the stew is simmering, remove the skin and seeds from the peppers (discarding the skin and seeds) and dice the flesh into 1/2-inch pieces.
When ready to serve, mix in the peppers and place a dollop of sour cream onto each serving. Serve over Brown Rice or with Baked Tortilla Chips.
Nutrition Facts
Serving size: about 2 cups
Servings: 4
Amount Per Serving
Calories 369 | |
% Daily Value |
Total Fat 10g | 13% |
Saturated Fat 3g | 13% |
Monounsaturated Fat 3g | |
Trans Fat 0g | |
Cholesterol 111mg | 37% |
Sodium 453mg | 20% |
Total Carbohydrates 39g | 14% |
Dietary Fiber 10g | 36% |
Sugars 7g | |
Protein 32g |
Vitamin A 12% | Vitamin C 68% |
Calcium 4% | Iron 8% |
Vitamin K 11mcg | Potassium 689mg |
Magnesium 68mg |