Meals Matter

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Contributed By: tiredmoms
Erica, who got it from Jean Carpenter in USA Weekend

I haven't tried this yet, but it sounds yummy. Thought I'd add it to the mix here.

Ingredients

2 tbs Canola oil

1 Large yellow onion, chopped

1 Large green pepper, chopped

3 Garlic cloves, crushed

2 tsp Cinnamon

1 tsp Each, allspice and nutmeg

1/2 tsp Cayenne pepper (or to taste)

Salt to taste

1 Bay leaf

1 16-oz Can diced tomatoes, no salt added

2 cups 99% fat-free, low-sodium chicken broth

1 1/2 lbs Boneless, skinless checken breasts/thighs, boiled or poached, pulled into strips

1 1/2 cups Winter squash, cubed (or substitute thick zucchini slices)

1 15.5 oz Can black beans, undrained

4 Limes, each cut into quarters

Optional: cooked brown rice

Preparation

In large pot, heat oil. Add onion, green peppers, garlic. Saute for 3 mins.

Add spices. Saute for 3 mins.

Add tomatoes, broth, chicken, squash, and beans. Simmer, covered, 20 to 25 mins, stirring occasionally. Remove bay leaf. Serve with juice from lime wedges (over optional brown rice).

Cook's Notes

This stew is high in antioxidants.

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