Healthy Green Chili Chicken Stew
This Healthy Green Chili Chicken Stew is a hearty one-dish meal that perfectly balances flavor and nutrition. Packed with tender, shredded chicken breast simmered in a zesty green chili salsa, this dish is filled with garlic, onions, and savory spices that elevate its taste while keeping it low in fat. The addition of cannellini beans and fat-free refried beans provides a satisfying source of protein and fiber, making it an ideal choice for those following a Body-For-Life diet. Simple to prepare and great for meal prep, this stew is a family favorite that delivers a warm, comforting experience in every bowl.
10
Servings
220
Calories
15
Ingredients
Ingredients
Olive oil
1 tablespoon (none)
Onions, diced
2 (diced)
Garlic cloves, minced
5 (minced)
Reduced-sodium fat-free chicken broth
4 1/2 cups (none)
Salt
1/2 teaspoon (none)
Ground pepper
1/4 teaspoon (none)
Green chili salsa, mild
2 (12 ounce) jars (none)
Boneless skinless chicken breast halves
3 lbs (approx 12 pieces)
Diced green chilies
2 (4 ounce) cans (none)
Rotel tomatoes & chilies, undrained
1 (10 ounce) can (none)
Cannellini beans, drained
2 (15 1/2 ounce) cans (drained)
Fat-free refried beans
1 (16 ounce) can (none)
Fresh cilantro, chopped
1/2 cup (chopped)
Ground cumin
1 teaspoon (none)
Dried oregano
1/4 teaspoon (none)
Instructions
1
In a large saucepan or Dutch oven, heat the olive oil over medium-high heat. Add the diced onions and sauté for 3-4 minutes until softened. Stir in the minced garlic and sauté for an additional minute, adding a splash of chicken broth if necessary to prevent sticking.
2
Once the onions and garlic are fragrant and tender, pour in the remaining chicken broth. Add the salt, ground pepper, green chili salsa, and boneless chicken breast halves. Stir everything together to combine well, then bring the mixture to a boil over high heat.
3
Reduce the heat to low and cover the pot, allowing the chicken to simmer for 15-20 minutes or until cooked through. Use a meat thermometer to ensure the chicken has reached an internal temperature of 165°F. Once done, remove the chicken from the pot and set it aside to cool slightly.
4
While the chicken cools, stir in the diced green chilies, undrained Rotel tomatoes, cannellini beans, fat-free refried beans, chopped cilantro, ground cumin, and dried oregano. Bring the mixture back to a boil over high heat.
5
Shred the chicken using two forks, then return it to the pot. Stir everything together and reduce the heat to low. Cover the pot and let the stew simmer for an additional 30 minutes, stirring occasionally to prevent sticking and to meld all the flavors.
6
For serving, consider garnishing the stew with reduced-fat shredded cheddar cheese and a dollop of low-fat sour cream, if desired.
Nutrition Information
2g
Fat
28g
Carbs
18g
Protein
4g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Healthy Green Chili Chicken Stew?
It is a hearty, low-fat, one-dish meal featuring tender shredded chicken breast, green chili salsa, cannellini beans, and savory spices.
How many calories are in one serving of this stew?
Each serving contains approximately 220 calories.
Is this chicken stew recipe low in fat?
Yes, it contains only 2 grams of fat per serving, making it an excellent choice for health-conscious diets.
How much protein does this stew provide?
This recipe provides 18 grams of protein per serving.
What type of chicken is used in this recipe?
The recipe calls for 3 lbs of boneless skinless chicken breast halves, which are shredded after cooking.
Is this recipe suitable for the Body-For-Life diet?
Yes, the balance of lean protein, fiber-rich beans, and low fat content makes it ideal for the Body-For-Life program.
How many servings does this recipe yield?
This recipe makes 10 servings, making it great for family meals or meal prep.
What is the recommended internal temperature for the chicken?
The chicken should reach an internal temperature of 165°F before being removed from the pot to be shredded.
What are the primary beans used in this stew?
The recipe uses two types of beans: cannellini beans for texture and fat-free refried beans to help thicken the stew.
Can I garnish this stew with cheese?
Yes, it is recommended to garnish with reduced-fat shredded cheddar cheese if desired.
Does this stew contain fiber?
Yes, there are 4 grams of fiber per serving, thanks to the addition of beans and vegetables.
How do I thicken the stew without adding fat?
One 16-ounce can of fat-free refried beans is added to the mixture to provide a creamy, thick consistency without extra fat.
What spices are included in the recipe?
The stew is seasoned with garlic, ground cumin, dried oregano, salt, and ground pepper.
How much liquid is needed for the broth base?
The recipe uses 4 1/2 cups of reduced-sodium fat-free chicken broth.
Should the Rotel tomatoes be drained?
No, the 10-ounce can of Rotel tomatoes and chilies should be used undrained to add more flavor and liquid.
How long should the chicken simmer?
The chicken initially simmers for 15-20 minutes, and then the entire stew simmers for an additional 30 minutes after shredding.
What type of salsa should I buy?
The recipe specifies two 12-ounce jars of mild green chili salsa.
Can I add sour cream to this dish?
Yes, a dollop of low-fat sour cream makes an excellent garnish for this stew.
Is fresh cilantro used in the recipe?
Yes, 1/2 cup of chopped fresh cilantro is stirred into the stew to provide a fresh flavor.
How many carbohydrates are in a serving?
There are 28 grams of carbohydrates per serving.
How should I prepare the onions and garlic?
The onions should be diced and the 5 garlic cloves should be minced before sautéing in olive oil.
Can this be considered a meal prep recipe?
Yes, it is noted as being simple to prepare and great for meal prep due to its large batch size and heartiness.
What size cans of green chilies are needed?
You will need two 4-ounce cans of diced green chilies.
How do I shred the chicken breasts?
After the chicken is cooked through, remove it from the pot and use two forks to pull the meat apart into shreds.
What is the total amount of chicken used?
The recipe uses 3 lbs of chicken, which is approximately 12 breast halves.
Does the recipe contain any sugar?
The nutritional information indicates that there is no added sugar in this recipe.
Can I use regular refried beans?
To keep the recipe healthy and low-fat, it is specifically recommended to use fat-free refried beans.
Is it necessary to use olive oil?
One tablespoon of olive oil is used to sauté the onions and garlic to provide a flavor base and prevent sticking.
Can this stew be made in a Dutch oven?
Yes, a large saucepan or a Dutch oven is the ideal vessel for cooking this stew.
How do I prevent the garlic from sticking while sautéing?
You can add a splash of chicken broth to the pan while sautéing the onions and garlic to prevent sticking.