Recipe: Hawaiian Ginger-Chicken Stew (low calorie, using mustard greens or Swiss chard)

HAWAIIAN GINGER-CHICKEN STEW

2 tablespoons sesame oil or canola oil
1 pound chicken tenders
1 (2-inch) piece ginger root
4 medium cloves garlic
1/2 cup dry sherry
1 3/4 cups low-sodium chicken broth
1 1/2 cups water
1 bunch (about 12 ounces) mustard greens or chard (may substitute frozen greens, defrosted)
2 tablespoons low-sodium soy sauce
1 or 2 teaspoons Asian-style spicy chili sauce

Heat 1 tablespoon of the oil in a Dutch oven over medium-high heat. Cut the chicken tenders crosswise into 1-inch pieces. Add them to the Dutch oven and cook for about 6 minutes, stirring, until just cooked through. Use tongs to transfer them to a plate.

While the chicken is cooking, peel the ginger and cut into small, matchstick-size pieces. Peel the garlic and cut into very thin slices.

Add the remaining tablespoon of oil to the Dutch oven, then the ginger and garlic; cook for about 10 seconds, stirring, then add the sherry. Use a wooden spoon or spatula to dislodge any browned bits sticking to the bottom of the pot; cook for 1 1/2 to 3 minutes, then add the broth and water. Increase the heat to high; bring to a boil and cook for 5 minutes.

While the broth is boiling, stem and coarsely chop the greens (or squeeze liquid from the defrosted greens) to yield 6 or 7 cups.

Add the soy sauce, chili sauce (to taste) and the greens to the Dutch oven. Stir to incorporate, then cook for about 3 minutes or until the greens are tender.

Return the chicken and any accumulated juices to the pot; mix well and cook for 1 or 2 minutes, until heated through. Divide among wide, shallow bowls; serve hot.

Makes 4 servings

Nutrition per serving: 224 calories, 25 g protein, 9 g carbohydrates, 7 g fat, 1 g saturated fat, 66 mg cholesterol, 467 mg sodium, 3 g
dietary fiber, 3 g sugar.

Adapted from source: Eating Well 500 Calorie Dinners Cookbook by Jessie Price, Nicci Micco and the Eating Well Test Kitchen