Hawaiian Ginger-Chicken Stew

Hawaiian Ginger-Chicken Stew Recipe This chicken stew has a bold ginger-flavored broth and provides a whole serving of dark leafy greens in each bowl. We tried it with frozen chopped mustard greens (available in large supermarkets) and it was even quicker to prepare and just as delicious. Serve with brown rice.


From EatingWell:  March/April 2009

4 servings, about 1 cup each | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

  • 1 tablespoon sesame oil, or canola oil
  • 1 pound chicken tenders, cut into 1-inch pieces
  • 1 2-inch piece fresh ginger, peeled and cut into matchsticks or minced
  • 4 cloves garlic, thinly sliced
  • 1/2 cup dry sherry, (see Tip)
  • 1 14-ounce can reduced-sodium chicken broth
  • 1 1/2 cups water
  • 2 tablespoons reduced-sodium soy sauce
  • 1 teaspoon Asian red chile sauce, such as sriracha, or to taste
  • 1 bunch mustard greens, or chard, stemmed and chopped (6-7 cups), or 2 cups frozen chopped mustard greens

Preparation

  1. Heat oil in a Dutch oven over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, about 6 minutes. Transfer to a plate with tongs.
  2. Add ginger and garlic to the pot and cook until fragrant, about 10 seconds. Add sherry and cook until mostly evaporated, scraping up any browned bits, 1 1/2 to 3 minutes. Add broth and water, increase heat to high and bring to a boil. Boil for 5 minutes. Add soy sauce, chile sauce and mustard greens (or chard) and cook until the greens are tender, about 3 minutes. Return the chicken and any accumulated juices to the pot and cook until heated through, 1 to 2 minutes.

Tips & Notes
  • Tip: “Cooking sherry” can be high in sodium. Instead, look for dry sherry with other fortified wines in your wine or liquor store.

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | Gluten free | View Complete Nutrition Guidelines»

Nutrition
Per serving:

201 calories; 4 g fat (1 g sat, 1 g mono); 69 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 31 g protein; 3 g fiber; 346 mg sodium; 369 mg potassium.

Nutrition Bonus: Vitamin A (180% daily value), Vitamin C (100% dv), Folate (40% dv).

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 3 1/2 lean meat

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