Peruvian Chicken Ragout
Recipe from
Better Homes and Gardens
Chicken, vegetables, and quinoa make for a filling, yet low-calorie, dinner.
Servings:
6 servings
Prep Time:
20 mins
Total Time:
45 mins
Ingredients
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1 poundskinless, boneless chicken thighs, cut into 1-inch piecessee savings
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2 tablespoonsall-purpose floursee savings
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1 teaspoonchili powdersee savings
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1 mediumonion, choppedsee savings
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1 clovegarlic, mincedsee savings
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1 tablespooncooking oilsee savings
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1 28-ounce candiced tomatoessee savings
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1 14-ounce canchicken brothsee savings
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1 mediumpotato, peeled and dicedsee savings
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1 cupfrozen whole kernel cornsee savings
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1/2 cupquinoasee savings
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2 cupspacked fresh spinach leavessee savings
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Finely shredded lemon peel (set aside)see savings
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2 tablespoonslemon juicesee savings
Directions
1.
Place chicken, flour, chili powder, 1/2 teaspoon salt, and 1/2 teaspoon ground black pepper in a plastic bag. Seal and shake to coat.
2.
In a 4- to 6-quart Dutch oven cook chicken mixture, onion, and garlic in hot oil over medium heat until browned. Add undrained tomatoes, broth, potato, corn, and quinoa. Bring to boiling; reduce heat. Simmer, covered, 15 to 20 minutes or until potatoes and quinoa are tender.
3.
Stir in spinach and lemon juice and cook just until spinach is wilted. Garnish each serving with shredded lemon peel. Makes 6 servings.
Nutrition information
Per serving: Calories 262, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Polyunsaturated Fat 3 g, Cholesterol 63 mg, Sodium 761 mg, Carbohydrate 30 g, Total Sugar 6 g, Fiber 4 g, Protein 20 g. Daily Values: Vitamin C 52%, Calcium 9%, Iron 22%.
Percent Daily Values are based on a 2,000 calorie diet
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