Chicken and Vegetable Stew



This is an easy recipe, the chicken can be substituted with pork, beef or fish with shrimp. If you want to add more hardiness and calories, add potatoes. 4 small potatoes diced will add about 75 calories per serving.

pinch tips: How to Debone a Chicken


15 Min


30 Min


2 lb
chicken breast - cut into 1/4 to 1 inch pieces
4 tsp
hot chili powder
4 Tbsp
olive oil
fresh poblano chili pepper, seeded and cut into 1 inch pieces
1 large
red sweeet pepper, seeded and cut into 1 inch pieces (or sweet green pepper)
1 medium
sweet onion, cut into thin wedges
2 oz
14.5 ounces can fire roasted tomatoes with garlic, undrained
3 inch stick cinnamon
1/2 c
orange juice
4 Tbsp
finely shredded orange peel
20 oz
reduced sodium chicken broth
fresh carrots, cleaned and cut 1/2 - quartered sliced long (see picture)

Directions Step-By-Step

lightly cook chicken about 6 minutes (or until thoroughly finished - don't over cook) with entire chili powder using 2 tbs olive oil. Stirring occasionally. Use a slotted spoon to remove pieces, set aside.
Add remaining oil to the sauce pan, add poblano pepper, sweet pepper, sliced carrots and onion; cook over medium-high heat until vegetables are just tender about 5 minutes
Add tomatoes, broth and stick cinnamon. Bring to boiling, reduce heat. Simmer covered, over medium-low heat for 10 minutes. Add chicken and orange juice. Simmer uncovered for 5 minutes. Stir in orange peal, remove stick cinnamon before serving. Makes 4 or 5 servings. (about 300 calories per serving)

About this Recipe