EAT WELL – LIVE LONGER : Hawaiian Ginger-Chicken Stew
Few things are more satisfying on a chilly night than a hearty bowl of chicken soup or chicken stew. Try this wonderful Hawaiian Ginger-Chicken Stew recipe, it makes a great cold-weather tonic, and is rich, hearty without the long cooking time—perfect for easy entertaining. Best of all it’s healthy and tastes great!
Hawaiian Ginger-Chicken Stew Recipe
* * This chicken stew has a bold ginger-flavored broth and provides a whole serving of dark leafy greens in each bowl. We tried it with frozen chopped mustard greens (available in large supermarkets) and it was even quicker to prepare and just as delicious. Serve with brown rice.
*4 servings, about 1 cup each
* Active Time: 35 minutes
* Total Time: 35 minutes
1 tablespoon sesame oil, or canola oil
1 pound chicken tenders, cut into 1-inch pieces
1 2-inch piece fresh ginger, peeled and cut into matchsticks or minced
4 cloves garlic, thinly sliced
1/2 cup dry sherry, (see Tip)
1 14-ounce can reduced-sodium chicken broth
1 1/2 cups water
2 tablespoons reduced-sodium soy sauce
1 teaspoon Asian red chile sauce, such as sriracha, or to taste
1 bunch mustard greens, or chard, stemmed and chopped (6-7 cups), or 2 cups frozen chopped mustard greens
1. Heat oil in a Dutch oven over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, about 6 minutes. Transfer to a plate with tongs.
2. Add ginger and garlic to the pot and cook until fragrant, about 10 seconds. Add sherry and cook until mostly evaporated, scraping up any browned bits, 1 1/2 to 3 minutes. Add broth and water, increase heat to high and bring to a boil. Boil for 5 minutes. Add soy sauce, chile sauce and mustard greens (or chard) and cook until the greens are tender, about 3 minutes. Return the chicken and any accumulated juices to the pot and cook until heated through, 1 to 2 minutes.
Tips & Notes
Tip: “Cooking sherry” can be high in sodium. Instead, look for dry sherry with other fortified wines in your wine or liquor store.
Per serving: 201 calories; 4 g fat (1 g sat, 1 g mono); 69 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 31 g protein; 3 g fiber; 346 mg sodium; 369 mg potassium.
Nutrition Bonus: Vitamin A (180% daily value), Vitamin C (100% dv), Folate (40% dv).
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