Caribbean Chicken Stew
4 + 4 teaspoons olive oil
4 boneless, skinless chicken breast halves, cut into ½- to 1-inch chunks
2 teaspoons cornstarch
2 tablespoons water
Juice of 2 oranges (about 1 cup)
1 yellow onion, cut into ½- to 1-inch chunks
2 sweet potatoes, peeled and cut into ½- to 1-inch chunks
1 ripe mango, peeled, pitted, and cut into ½-inch thick slices
1 cup vegetable broth
½ teaspoon curry powder
½ teaspoon salt
Freshly ground pepper to taste
- Heat 4 teaspoon of the oil in a Dutch oven or large pot over medium-high heat. Add the chicken and sauté about 3-4 minutes, until lightly browned on all sides. Remove pot from heat, and transfer chicken to a large bowl and set aside.
- In a small bowl, stir together cornstarch and water.
- Return pot to medium heat. Add orange juice to the pot, scraping the bottom of the pan as it cooks to remove any browned bits. Add the cornstarch mixture to the pot and cook about 1 minute, stirring constantly, until the mixture is slightly thickened. Pour the orange juice mixture over the chicken and wipe the pot clean.
- Add the remaining 4 teaspoons of oil to the pot and reduce heat to medium. Stir in the onion and sweet potatoes, and sauté about 5 minutes, until the onion is translucent. Return the chicken and sauce to the pot, along with the mango, vegetable broth, and curry powder. Bring mixture to a simmer, stir, and reduce heat to low. Cover the pot and simmer mixture about 30 minutes, stirring occasionally, until sweet potatoes are tender and the chicken is cooked through.
- Season dish with salt and pepper, and serve.
(For ¼ of recipe) 330 calories; 29 g carbohydrate; 29 g protein; 10.5 g fat (1.5 g sat); 3 g fiber; 625 mg sodium. Exchanges: 3 lean meats; 2 fats; 1 fruit; 0.5 starch.
Side suggestions: Basmati rice.