Peruvian Chicken Ragout - 30g Carbs, 4g Fiber, 6g Sugar
From Better Homes and Gardens
6 servings
Prep: 20 minutes
Cook: 25 minutes
1 lb skinless, boneless chicken thighs, cut into 1-inch pieces
2 Tbsp all-purpose flour
1 tsp chili powder
1 medium onion, chopped
1 clove garlic, minced
1 Tbsp cooking oil
1 28oz can diced tomatoes
1 14oz can chicken broth
1 medium potato, peeled and diced
1 cup frozen whole kernel corn
1/2 cup quinoa
2 cups packed fresh spinach leaves
Finely shredded lemon peel (set aside)
2 Tbsp lemon juice
1. Place chicken, flour, chili powder, 1/2 teaspoon salt,
and 1/2 teaspoon ground black pepper in a plastic bag. Seal
and shake to coat.
2. In a 4- to 6-quart Dutch oven cook chicken mixture, onion,
and garlic in hot oil over medium heat until browned. Add
undrained tomatoes, broth, potato, corn, and quinoa. Bring to
boiling; reduce heat. Simmer, covered, 15 to 20 minutes or
until potatoes and quinoa are tender.
3. Stir in spinach and lemon juice and cook just until spinach
is wilted. Garnish each serving with shredded lemon peel.
Makes 6 servings
Nutrition facts per Serving:
262 Calories, Total Fat, 1g Saturated Fat, 2g Monounsaturated Fat,
3g Polyunsaturated Fat, 63mg Cholesterol, 761mg Sodium,
30g Carbs, 4g Fiber, 6g Sugar, 20g Protein, 52% DV Vitamin C,
9% DV Calcium, 22% DV Iron
*Percent Daily Values are base on a 2,000 calorie diet