Boneless, skinless chicken breast, cut into ½-inch cubes
Corn, kernels cut off, and husks and cobs discarded
Red onion, chopped
Diced tomatoes with green chilies, undrained
1 (15-ounce) can
Reduced-sodium chicken broth
Black beans, drained and rinsed
1 (15-ounce) can
Juice of 1 lime
Reduced-fat sour cream
Freshly ground pepper to taste
Heat oil in a large pot or Dutch oven over medium-high heat. Add chicken, season with cumin and coriander, and cook 2-3 minutes, stirring often, until browned on all sides. Add onion and corn and continue cooking 2-3 minutes, until tender. Sprinkle with flour and cook another minute.
Stir in tomatoes and broth, and bring stew to a simmer. Add beans, reduce heat to low, and simmer 10 minutes.
Remove stew from heat, stir in lime juice, season with salt and pepper, top with sour cream, and serve.
Side Suggestions: Simple Cheese Quesadillas Place a 6-inch flour tortilla in a medium skillet over medium-high heat. Top with 1/3 cup reduced-fat grated cheddar cheese, fold over, and continue cooking 1-2 minutes per side, or until cheese melts. Repeat with another tortillas. Cut each tortilla into 4 wedges, and serve with stew. Nutrition Info (for 2 wedges): 81 calories; 9 g carbohydrates; 6 g protein; 2 g fat (1 g sat); 0.5 g fiber; 186 mg sodium. Exchanges: ½ carbohydrate; ½ lean meat substitute.
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