Recipe: Lightened-Up Braised Chicken with Green Chili Sauce

Lightened-Up Braised Chicken with Green Chili Sauce

3 pounds boned and skinned chicken or turkey thighs, lumps of fat pulled or trimmed off and discarded
1 large (about 8 ounce) onion, chopped
2 cloves garlic, pressed or minced
1 cup regular-strength chicken broth
1 teaspoon dry oregano leaves
1/2 teaspoon ground cumin
1 Tablespoon wine vinegar
2 large (about 1 pound total) green bell peppers, stemmed, seeded, and chopped
1/2 cup chopped fresh cilantro (coriander)
1 large can (7 ounces) diced green chilies
Fresh cilantro sprigs
Tomato wedges
Nonfat unflavored yogurt or light sour cream
Lime wedges
Salt and pepper
Hot cooked rice

Cut meat into 1-inch cubes; set aside.

In a 5-6qt. pan, combine onion, garlic, broth, oregano and cumin. Boil, uncovered, on high heat until liquid evaporates and brown bits accumulate in pan, 10-15 minutes; stir often.

To deglaze pan, add 2 Tablespoons water and stir to release browned bits. Boil until more browned bits form, stirring often. Repeat deglazing step 2 or 3 times, or until onions are a rich brown color. Deglaze with vinegar and 1 Tablespoon water.

When pan is dry, stir in chicken, peppers, chopped cilantro, chilies and 1 Tablespoon water. Cover and simmer over low heat until chicken is no longer pink in thickest part (cut to test), about 15 minutes; stir often.

Skim off and discard fat. Spoon into a bowl. Garnish with cilantro sprigs and tomatoes. Offer yogurt, lime and salt and pepper to add to taste. Serve with rice.

Makes 6 to 8 servings.

For Tacos:
Follow recipe for Chicken with Green Chili Sauce, except cut chicken into 3/4-inch chunks. When chicken is no longer pink in the center (cut to test), transfer cooked chicken to a bowl with a slotted spoon, keep warm. Boil juices uncovered, over high heat until most of the liquid evaporates, 3 to 5 minutes. Mix with chicken. Omit rice. Spoon chicken mixture into warm flour tortillas; add tomatoes, sour cream, and lime juice; roll up to eat.