Southwestern Chicken Stew Recipe

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Ingredients:

Serving

3 lbs chicken tenders fat removed
all purpose flour
1/4 cup olive oil
2 tbsp minced garlic
3 141/2 oz cans chicken broth
1 141/2 oz can whole tomatoes, undrained
1 6 oz can tomato paste
16 pearl onions (canned but not pickled are easier than fresh)
11/2 tsp ground cumin
11/2 tsp seasoned salt
bay leaf
4 sprigs each: oregano
pinch to taste crushed red pepper flakes
8 oz smoked sausage cut into
1 sm can corn
2 cups each: chopped new potatoes , carrots , zucchini and yellow squash (1 inch chunks)
chopped cilantro or italian flat leaf parsley optional

Directions:

Coat chicken pieces in a bag with flour.
Brown in dutch oven in hot oil., remove and set aside.
Drain drippings except for 1 tsp from pot.
Saute 1 tbsp flour and garlic in drippings for 30 seconds.
Stir in next 10 ingredients strting withbroth and ending with red pepper flakes.
Bring to boil, reduce heat and simmer, uncovered, 20 min.
Add chicken and sausage, cover and simmer another 20 min.
Skim excess fat if any.
Add vegetables, simmer, covered 30minutes or longer.
Add corn and heat few more minutes.
Sprinkle with cilantro or parsley if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	151.57 Kcal (635 kJ)
Calories from fat	63.45 Kcal
		% Daily Value*
Total Fat	7.05g	11%
Cholesterol	22.56mg	8%
Sodium	486.69mg	20%
Potassium	293.56mg	6%
Total Carbs	10.16g	3%
Sugars	2.77g	11%
Dietary Fiber	1.73g	7%
Protein	11.59g	23%
Vitamin C	7.1mg	12%
Iron	0.8mg	4%
Calcium	27.9mg	3%

Amount Per 100 g
Calories	121.33 Kcal (508 kJ)
Calories from fat	50.79 Kcal
		% Daily Value*
Total Fat	5.64g	11%
Cholesterol	18.06mg	8%
Sodium	389.6mg	20%
Potassium	234.99mg	6%
Total Carbs	8.14g	3%
Sugars	2.22g	11%
Dietary Fiber	1.39g	7%
Protein	9.27g	23%
Vitamin C	5.7mg	12%
Iron	0.6mg	4%
Calcium	22.3mg	3%

* 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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