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Mediterranean Chicken Stew


vegetable cooking spray
2 whole bone-in chicken breasts, 2 pounds (960 g) total, skinned and cut into quarters
2 medium onions, 12 ounces (360 g) total, sliced
2 large garlic cloves, minced
1 yellow or red bell pepper, 6 ounces (180 g) seeded and chopped
1 teaspoon (5 ml) turmeric
1/2 teaspoon (2.5 ml) ground cinnamon
1/2 teaspoon (2.5 ml) ground ginger
2 pounds (960 g) sweet potatoes, peeled and cut into cubes
1 14 1/2-ounce (435 g) can no salt added diced tomatoes, drained
2 tablespoons (30 ml) golden raisins
2 cups (480 ml) fat-free low-sodium canned chicken broth


Lightly spray a covered nonstick pot with cooking spray. Add the chicken and brown over high heat for 2 minutes, turning chicken once. Lower the heat and transfer the chicken to a plate. Set aside.

Add all remaining ingredients to the pot except the reserved chicken pieces. Bring to a simmer and cook for 2 minutes.

Return the chicken to the pot, cover, and simmer for 30 to 40 minutes, until the chicken is barely falling off the bones.

Divide the sweet potatoes and chicken between 4 shallow soup plates.

Raise the heat under the pot and reduce the sauce for 2 minutes, stirring constantly.

Pour some of the mixture over each serving; serve at once.

Recipe serves 4

Per serving: 429 calories (10% calories from fat), 39 g protein, 5 g total fat (1.3 g saturated fat), 58 g carbohydrate, 8 g dietary fiber, 90 mg cholesterol, 132 mg sodium
Exchanges: 4 lean meat, 3 carbohydrate (3 bread/starch), 3 vegetable

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