Wednesday, September 24, 2014

Southwestern Chicken Stew

Southwestern Chicken Stew
(This stew is high in protein and fiber, and is super healthy.  You can substitute the chicken for portabella mushrooms for a vegan dish.)

  • Four skinless, boneless chicken breasts cut into cubes
  • 1 tbsp olive oil
  • 10 oz. can diced tomatoes with green chile peppers (i use mild to medium spice, but if you like a lot of kick you can use the hot spiced.)
  • 15 oz. can black beans. rinsed and drained
  • 9 oz frozen whole corn kernels, thawed and drained
  • One sweet potato baked w/ skin, chopped
  • One baked potato w/ skin, chopped
  • 1/2 tsp ground cumin
  • 1/4 tsp red chili pepper
  • 1/2 tsp cilantro
  • 1/4 tsp sea salt
Heat olive oil in a large skillet over medium heat and brown chicken breasts.  Add tomatoes with green chile peppers, beans and corn.  Lower heat to a simmer and cook for 25 - 30 minutes until the chicken is fully cooked.  And in potato, sweet potato, ground cumin, red pepper, cilantro and salt.  Reduce heat to lowest temp and let the spices cook into the veggies and chicken, about 5 minutes or less.  

Serve warm.  Can top with light sour cream, unsweetened greek yogurt for additional protein, and /or sliced avocado.

Left overs are even more flavorful, so make sure there is enough to have left overs.


  1. Sounds good. Have you tried this using frozen potatoes, or do you always use fresh?

  2. I've always used fresh, but I'm sure frozen would work fine as long as the are thawed enough so they fully warm up in the mix.