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Hawaiian Ginger-Chicken Stew

Hawaiian Ginger-Chicken Stew 4.000

Michael Temchine for The Washington Post

Dinner in Minutes Dec 2, 2009

What a nice way to eat your dark, leafy greens. The recipe comes from an Eating Well cookbook, in stores next month, that provides recipes and meal suggestions that add up to about 500 calories.

This gingerrific main course is part of a 500-calorie menu that includes a 1/2-cup serving of quinoa or brown rice (we liked it with brown rice) and either a 12-ounce glass of pilsner or a piece of Hot Fudge Pudding Cake (another recipe featured in the cookbook).


Servings: 4
Ingredients
  • 2 tablespoons sesame oil or canola oil
  • 1 pound chicken tenders
  • 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, preferably Sriracha

Directions

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.


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Recipe Source

Adapted from "Eating Well: 500 Calorie Dinners," by Jessie Price, Nicci Micco and the Eating Well Test Kitchen (Countryman Press, Jan. 4, 2009).

Tested by Bonnie S. Benwick.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving: 224


% Daily Values*

Total Fat: 7g 11%

Saturated Fat: 1g 5%

Cholesterol: 66mg 22%

Sodium: 467mg 19%

Total Carbohydrates: 9g 3%

Dietary Fiber: 3g 12%

Sugar: 3g

Protein: 25g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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