Murphy Stew

MURPHY CHICKEN STEW                                                       

Makes: 4 servings


Chicken breast- 1 pound                                     Onion- 1 medium, chopped

Carrot, peeled and sliced- 3 medium                  Tomatoes- 2 medium, chopped

Garlic -3 gloves, minced                                     Tomato paste- ¼ cup

Low-sodium chicken or beef stock-2 cups          White wine vinegar- ¼ cup

Canola oil- 2 tablespoon                                     Ground Nutmeg- ¼ teaspoon

Brown Sugar- 1 teaspoon                                   Lime juice- 1 lime

Red Pepper flakes- ½ teaspoon                         Serrano Pepper- 1

Kidney beans- 1 can, drained                             Salt to taste

Parsley- optional

Whole wheat crackers- optional (serve with crackers)



Heat canola oil in a large skillet over medium heat, then add chicken and brown for 5 minutes, turning chicken frequently. Add onions and carrots and sauté for 5 minutes or until carrots soften. Stir in garlic and cook for 30 seconds. Add tomato paste, stock, wine vinegar, nutmeg, red pepper flakes. Bring stew to a boil, then reduce heat, cover and simmer on low for 45 to 60 minutes, adding more water or stock if necessary to keep the stew moist. Remove lid and add beans, tomatoes, serrano and lime juice. Continue simmering for 15 to 20 minutes or until stew reaches desired consistency. Add salt and pepper to taste. Ladle into serving bowls and sprinkle with chopped parsley (optional).



NUTRITION FACTS: Calories 351.42; Total fat: 11.13g; Sat.Fat:2g; Protein: 37.9g; Carbohydrate: 6.39g;

Fiber: 5.92g; Sugars:11.67g;Sodium:557.5mg; Potassium: 1,437 mg
Source: Adapted from Caribbean Goat Stew recipe by Jessie Erwin, RD, LDN, Food & Nutrition Magazine, May/June 2014.

© 2015 Healy-Murphy Center.