Chicken Chili Bean Stew

Tuesday, October 27, 2015
Chicken-stew.JPG - Fiona Haynes
Chicken and Chili Bean Stew.  Fiona Haynes

One of the best ways to enjoy chicken is in stew, where it can cook to succulent perfection amid an array of vegetables smothered in a flavorful sauce. This chicken stew is made with boneless, skinless chicken thighs, which although higher in fact than chicken breasts, impart a rich, satisfying flavor. The other advantage of using a slightly higher fat meat is that it doesn't dry out or fall apart easily. I also take the view that in a stew, the meat doesn't have to dominate.The beans are an added source of protein, and the flavors and texture are rounded out nicely with the vegetables.

Ingredients
  • 2 tbsp olive oil
  • 1 1/2 pounds boneless, skinless chicken thighs, halved
  • 1/2 tsp kosher salt
  • freshly ground black pepper
  • 3/4 cup chopped celery
  • 1 medium onion, sliced
  • 1 cup sliced carrots
  • 1 red bell pepper, chopped
  • 1 15 ounce can pinto beans with chili seasonings
  • 1 14.5 ounce can of fire-roasted chopped tomatoes
  • 1/2 cup water
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: serves 4
Preparation

Preheat oven to 350 degrees.

Heat oil in a medium oven-proof pot or Dutch oven. Sprinkle salt and pepper on chicken thighs.

Brown the chicken on both sides for about 3 minutes per side. Transfer chicken to a plate.

Add celery, onion, carrots, and bell pepper to the pot and cook for 3-5 minutes until beginning to soften.

Return chicken thighs to the pot.

Add canned chili beans, fire-roasted tomatoes, and water to the chicken and vegetables.

Stir, cover, and place in oven. Bake for 30 minutes.

Serve with whole grain rice or artisanal whole grain bread.

Serves 4

Per Serving: Calories 402, Calories from Fat 46, Total Fat 5.2g (sat 1.2g), Cholesterol 94mg, Sodium 750mg, Carbohydrate 56.7g, Fiber 12.2g, Protein 32.4g

Tips and Suggestions:

  • If you prefer, use boneless, skinless chicken breasts.
  • Can't find chili beans (I use S&W brand)? Use your choice of pinto beans, black beans, or kidney beans and add your own seasoning when cooking the chicken and vegetables. I would suggest 2-3 tbs of chili powder and a tablespoon of chili. Additionally, add 2 cloves of garlic, finely chopped, and cook with the list of vegetables.
  • Can't find fire-roasted tomatoes? No problem; simply use regular canned tomatoes instead.
  • You can make this stew in a slow cooker. If you have time, brown the chicken first. Place vegetables in the bottom of a four-quart slow cooker, top with browned chicken, add beans, tomatoes, and water. Cook on low for 6-8 hours or on high for 3-4 hours.

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