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Warm Up with Pheasant Stew

Yellow bowl filled with vegetables and meat

As the temperature drops, there is nothing cozier than a bowl of warm, delicious stew. Dust off the crock pot and serve up a satisfying meal that takes little effort but offers plenty of healthy nutrients.



Ingredients

  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 6 chicken thighs (about 1-1/2 pounds), skinned
  • 1 cup chopped onion
  • 1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeño peppers and spices, undrained
  • 1 (4.5-ounce) can chopped green chile peppers, undrained
  • 1 (15-ounce) can pinto beans, rinsed and drained 1 (15-ounce) can kidney beans, rinsed and drained
  • 1/4 cup fresh cilantro, minced
  • 1/4 cup reduced-fat sour cream 

Preparation

  1. Combine cumin, salt and pepper; sprinkle over chicken.
  2. Place chicken in an electric slow cooker; stir in onion, tomatoes and chiles. Cover and cook on high-heat setting for three hours. Stir in beans, cover. Cook on high-heat setting one hour.
  3. Place one chicken thigh in each of six soup bowls. Ladle 1 1/4 cups stew into each bowl. Top each serving with two teaspoons cilantro and two teaspoons sour cream.

Nutritional information

  • Calories: 214
  • Calories from fat: 16 percent
  • Fat: 3.9 g
  • Saturated fat: 1.4 g
  • Monounsaturated fat: 0.9 g
  • Polyunsaturated fat: 0.9 g
  • Protein: 21.5 g
  • Carbohydrate: 23.7 g
  • Fiber: 6 g
  • Cholesterol: 61 mg
  • Iron: 3 mg
  • Sodium: 773 mg
  • Calcium: 85 mg

The recipe yields six servings.

This recipe is adapted from Cooking Light (August 2002).

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