Spanish Sazon Chicken Stew
Uniquely seasoned belly-warming comfort food with ultra high protein and low calories. Recipe from Tom Venuto's Burn the Fat blog (www.BurnTheFatBlog.com)
Servings: 4
Calories: 443kcal
Ingredients
- 680 g boneless skinless chicken breast (24oz)
- 164 g green bell pepper (5.8oz/1large)
- 160 g onion, chopped (5.6oz/1 cup)
- 397 g crushed tomatoes (or tomato sauce) (14oz)
- 85 g tomato paste (3oz/1/2can)
- 454 g small baby potatoes halved (or mini baby potatotes) (16oz)
- 163 g pimento stuffed olives, low sodium (1 jar or reduce amount to reduce calories)
- 480 ml chicken broth (2 cups)
- 60 g fresh chopped parsley (1 cup)
- 2 tsp smoked paprika
- 1 Tbsp fresh minced garlic (about 3 lg cloves)
- 1 packet Sazon seasoning (Goya, etc) or use homemade (2 tsp)
- 1 tsp oregano
- 1/2 tsp black pepper
- 1/4-1/2 tsp salt (optional because sazon is salty)
Instructions
- Mince garlic, chop onion, and dice bell pepper
- Chop the chicken into small pieces. Pat dry. Get all other ingredients in place before you start to cook.
- Add two teaspoons of olive oil to a Dutch oven or large wide skillet or stovetop casserole dish. Heat to medium high.
- Add chicken to Dutch oven. Season the chicken with sazon, oregano, salt and pepper, stirring to make sure it is evenly coated. (Alternate method: season the chicken in a bowl before adding to Dutch oven).
- Cook until lightly browned (about 5 minutes). Remove to bowl, leaving any juice in the Dutch oven.
- If Dutch oven gets dry add another tsp of olive oil or a Tbsp of chicken stock, but there should be a little chicken juice and olive oil remaining. Add onions and bell pepper. Saute for about 2 or 3 minutes or until vegetables start to slightly soften. Stir regularly. Again, if the Dutch oven starts to dry out, you can add a Tbsp or two of chicken broth (as oil replacement to save calories)
- Add garlic. Saute one more minute, stirring constantly.
- Pour in the crushed tomatoes and then the tomato paste. Add the Smoked paprika an stir until evenly combined and tomato paste is dispersed.
- Add the chicken broth, then add the cooked chicken, potatoes, and olives. Stir.
- Chop parsley and add to Dutch oven (reserve a little parsley if you want it for garnish).
- Turn the heat down to between medium and m medium low or where the stew is still going at a strong simmer (still slowly bubbling)
- Cover with a lid and continue cooking for 25 to 30 minutes or until the potatoes are done. The larger the potatoes, the longer it will take. Pierce a few of the largest potatoes with a fork or sharp pointy knife to make they are cooked.
- Turn off the heat and let the stew sit for 5 more minutes. Optional: Garnish with Parsley.
Nutrition
Calories: 443kcal | Carbohydrates: 32.7g | Protein: 44.8g | Fat: 13.5g