Hawaiian Ginger-Chicken Stew

4.4 (58)
Hawaiian Ginger-Chicken Stew

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.

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

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

Nutrition Per Serving

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

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

Carbohydrate Serving 1/2

Exchanges 1 vegetable, 3 1/2 lean meat

From EatingWell March/April 2009