Ginger-Chicken Stew Recipe

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Ingredients

Count

Nutrition

306

Calories

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Ingredients:

Serving

vegetable cooking spray
2 cups chopped tomato
1 cup sliced onion
1 cup sliced carrot
1/4 cup chopped ripe olives
6 cloves garlic, minced
1 1/2 lb skinned, boned chicken breasts, cut into bite-size pieces
4 cups canned no-salt-added chicken broth, undiluted
1 tbsp paprika
1 tbsp finely chopped crystallized ginger
1/2 tsp salt
1/2 tsp ground red pepper
1/2 tsp black pepper
1 (7-oz) jar roasted red peppers in water, drained and chopped
1 cup bulgur, uncooked
1/4 cup plus 2 tbsp plain nonfat yogurt

Directions:

Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add tomato and next 4 ingredients; saute 6 minutes or until onion is tender. Stir in chicken and next 7 ingredients. Bring to a boil; cover, reduce heat, and simmer 20 minutes. Stir in bulgur; cook 15 minutes or until bulgur is tender.
To serve, ladle soup into individual bowls, and top each serving with 1 tablespoon yogurt.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	306.25 Kcal (1282 kJ)
Calories from fat	99.59 Kcal
		% Daily Value*
Total Fat	11.07g	17%
Cholesterol	65.71mg	22%
Sodium	426.67mg	18%
Potassium	389.47mg	8%
Total Carbs	28.52g	10%
Sugars	4.14g	17%
Dietary Fiber	6.53g	26%
Protein	25.3g	51%
Vitamin C	14mg	23%
Vitamin A	0.2mg	8%
Iron	1mg	5%
Calcium	54.6mg	5%

Amount Per 100 g
Calories	115.59 Kcal (484 kJ)
Calories from fat	37.59 Kcal
		% Daily Value*
Total Fat	4.18g	17%
Cholesterol	24.8mg	22%
Sodium	161.05mg	18%
Potassium	147mg	8%
Total Carbs	10.77g	10%
Sugars	1.56g	17%
Dietary Fiber	2.46g	26%
Protein	9.55g	51%
Vitamin C	5.3mg	23%
Vitamin A	0.1mg	8%
Iron	0.4mg	5%
Calcium	20.6mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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