Dark-meat chicken is a better choice for stews than breast meat because it stays moist and retains more of its flavor when cooked relatively slowly, and in a lot of liquid.
Serving suggestion: If you can find blue cornmeal (a specialty of the American Southwest), use it to make cornbread to go along with this hearty chicken stew.
- 2 teaspoons olive oil
- 1 large onion, cut into 1-inch chunks
- 3 cloves garlic, minced
- 1½ pounds skinless, boneless chicken thighs, cut into 1-inch chunks
- 1 tablespoon chili powder
- 1½ teaspoons ground coriander
- ¼ teaspoon salt
- 1 large red bell pepper, cut into 1-inch chunks
- 2½ cups chicken broth, homemade or canned
- 1½ pounds sweet potatoes, peeled and cut into 2-inch chunks
- 1½ cups cooked black beans or canned (rinsed and drained)
- ½ cup chopped cilantro
1. In a nonstick Dutch oven or flameproof casserole, heat the oil over medium heat. Add the onion and garlic, and cook, stirring occasionally, until the onion is tender, about 7 minutes.
2. Add the chicken, chili powder, coriander, and salt, stirring to combine. Stir in the bell pepper and broth. Cover and bring to a boil over high heat. Add the sweet potatoes, reduce to a simmer, cover, and cook until the sweet potatoes are tender and the chicken is cooked through, about 15 minutes.
3. With a large fork or the back of a spoon, mash about one-third of the sweet potatoes to help thicken the stew.
4. Stir in the black beans and cilantro, and cook until the beans are heated through, about 5 minutes.
Makes 6 servings.
Nutrition per serving: 320 calories, 7g total fat (2g saturated), 6g dietary fiber, 36g carbohydrate, 29g protein, 510mg sodium.
A good source of: beta carotene, niacin, riboflavin, selenium, vitamin B6, vitamin C, zinc.
Also see 12 Recipe Ideas for Sweet Potatoes.