Mexican Chicken Stew
4 Slices bacon
12 chicken wings
1 medium onion, chopped _ clove garlic, minced
13-3/4 oz. can chicken broth
2 c. water
1 tsp. oregano
11 oz. can mild enchilada sauce
8-3/4 oz. can whole kernel corn
In soup pot, cook bacon until crisp; remove. In same pot, brown chicken on all sides; remove. Cook onion and garlic until soft; drain. Add broth, water, oregano and chicken. Crumble bacon; add to pot. Bring to a boil reduce heat. Cover and simmer 30 minutes. Stir in enchilada sauce and corn; heat through. Garnish as desired with chopped radishes, chopped green pepper, chopped celery, sliced green onion, sliced avocado, fresh cilantro, parsley, shredded cheddar or Monterey Jack cheese or sour cream. Makes 4 to 6 servings.
Nutrition Analysis of the Original Recipe
The chicken wings in the recipe serve as a significant source of protein, which is essential for building and repairing tissues, making enzymes, and supporting immune function. Additionally, the bacon contributes to the protein content but also adds a considerable amount of saturated fat. Saturated fats are known to raise cholesterol levels, which can lead to heart disease if consumed in excess.
The canned chicken broth and canned enchilada sauce can contribute a lot of sodium to this dish, and consuming too much sodium can lead to high blood pressure, a risk factor for heart disease and stroke. The onion and garlic provide beneficial compounds like quercetin and allicin, respectively, which have been associated with anti-inflammatory and antioxidant benefits. The corn adds a touch of fiber, a nutrient necessary for healthy digestion.
Rewritten Recipe for Better Understanding
Mexican Chicken Stew
Ingredients:
4 slices of bacon
12 chicken wings
1 medium onion, finely chopped
1 large clove of garlic, minced
One 13-3/4 oz. can of low-sodium chicken broth
2 cups of fresh water
1 tsp of dried oregano
One 11 oz. can of mild enchilada sauce
One 8-3/4 oz. can of whole kernel corn, drained
Optional Garnish:
Chopped radishes, chopped green pepper, chopped celery, thinly sliced green onion, thinly sliced avocado, fresh cilantro leaves, fresh parsley leaves, shredded cheddar or Monterey Jack cheese, or a dollop of sour cream.
Instructions:
Heat a large soup pot over medium heat. Add the bacon slices and cook until crispy. Remove the bacon and set it aside on a paper towel to absorb excess fat.
In the same pot, add the chicken wings. Cook them on medium-high heat until they’re well browned on all sides. Remove the chicken and set aside.
Lower the heat to medium, add the chopped onion and minced garlic to the pot. Cook until the onion becomes translucent and the garlic is aromatic.
Drain any excess fat from the pot to ensure the stew won’t be overly greasy.
Add the low-sodium chicken broth, fresh water, dried oregano, and previously cooked chicken back into the pot.
Crumble the cooked bacon into small pieces and add it back into the pot.
Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low.
Cover the pot and allow the stew to simmer for 30 minutes to allow the flavors to meld together.
Stir in the mild enchilada sauce and drained whole kernel corn, and let the stew heat through.
Garnish the stew as desired with the vegetables, herbs, and cheese before serving.
Nutrition Analysis of the Rewritten Recipe
The nutritional analysis remains largely the same as the original recipe due to the same ingredients being used. However, if a low-sodium chicken broth is used, it would reduce the overall sodium content, helping to make the dish a bit healthier.
More Nutritious Recipe: Healthy Mexican Chicken Stew
Ingredients:
2 skinless, boneless chicken breasts, cut into 1-inch cubes
1 large onion, chopped
2 cloves of garlic, minced
32 oz. carton of low-sodium vegetable broth
2 cups of fresh water
1 tsp of dried oregano
1 cup of homemade enchilada sauce (recipe below)
One 15 oz. can of low-sodium whole kernel corn, drained
1 large red bell pepper, seeded and chopped
1 cup of chopped celery
1 ripe avocado, sliced
Fresh cilantro and parsley leaves for garnish
1 cup shredded low-fat cheddar or Monterey Jack cheese (optional)
Homemade Enchilada Sauce
1 can (15 ounces) tomato sauce
3 tablespoons chili powder
1 tablespoon ground cumin
1 tablespoon garlic powder
1 tablespoon onion powder
Salt to taste
Instructions for the sauce:
In a bowl, combine all the ingredients and whisk until well mixed.
Instructions for the stew:
Heat a soup pot over medium heat. Add a bit of olive oil and cook the cubed chicken breasts until they’re no longer pink in the center. Remove and set aside.
In the same pot, add the chopped onion and minced garlic. Cook until they’re soft and aromatic.
Add the low-sodium vegetable broth, fresh water, dried oregano, and cooked chicken back to the pot.
Increase the heat to high, bring the mixture to a boil, then reduce the heat to low.
Cover and let the stew simmer for about 20 minutes to allow the flavors to meld together.
Stir in the homemade enchilada sauce, drained corn, chopped red bell pepper, and chopped celery. Let it simmer for another 10 minutes.
Serve hot, garnished with avocado slices, fresh cilantro leaves, fresh parsley leaves, and optionally, shredded low-fat cheese.
This version of the recipe is more nutritious because it uses skinless, boneless chicken breasts which are leaner than chicken wings, reducing the overall fat content. It also includes more vegetables (red bell pepper and celery), providing more fiber and vitamins. The homemade enchilada sauce helps to control the amount of sodium and eliminates any preservatives found in store-bought versions.
Shopping List for the Healthy Mexican Chicken Stew Recipe
Skinless, boneless chicken breasts: Look for fresh, pink chicken breasts with a pleasant smell. Check the expiration date to ensure freshness. Organic or free-range options can be healthier as they’re raised without antibiotics or hormones.
Onion and garlic: Look for firm, dry onions and garlic with no visible mold, sprouts, or soft spots. The outer skin should be shiny and crisp.
Low-sodium vegetable broth: This can be found in the soup aisle of most grocery stores. Look for brands that explicitly say “low-sodium” on the packaging to ensure you’re getting a healthier option.
Dried oregano: Look for oregano in the spice aisle. It should have a strong, fresh smell and be green in color.
Homemade enchilada sauce ingredients (tomato sauce, chili powder, cumin, garlic powder, and onion powder): The tomato sauce can usually be found in the pasta aisle, while the spices will be in the spice aisle. Make sure to check the expiration dates on spices to ensure freshness.
Low-sodium whole kernel corn: Look for this in the canned vegetable aisle. Be sure to choose a low-sodium option to keep this recipe as healthy as possible.
Red bell pepper, celery, avocado, cilantro, and parsley: When choosing vegetables, look for those that are fresh and vibrant in color with no signs of wilting or bruising. Avocados should be slightly soft to the touch but not mushy.
Low-fat cheddar or Monterey Jack cheese (optional): Look for cheese in the dairy aisle. Check the nutrition label for the low-fat or reduced-fat indication to keep the recipe healthier. Remember, cheese can add a significant amount of sodium, so use sparingly if you’re watching your salt intake.
Vegan Alternative Recipe
To make this recipe vegan-friendly, you can replace the chicken with tofu or a meat substitute like seitan or soy curls, and omit the optional cheese garnish or replace it with a vegan cheese alternative.
Vegan Mexican Stew
Ingredients:
1 block of extra-firm tofu (or equivalent amount of seitan or soy curls)
1 large onion, chopped
2 cloves of garlic, minced
32 oz. carton of low-sodium vegetable broth
2 cups of fresh water
1 tsp of dried oregano
1 cup of homemade enchilada sauce
One 15 oz. can of low-sodium whole kernel corn, drained
1 large red bell pepper, seeded and chopped
1 cup of chopped celery
1 ripe avocado, sliced
Fresh cilantro and parsley leaves for garnish
1 cup shredded vegan cheese (optional)
The preparation steps are the same as the healthier chicken stew recipe, but the tofu or meat substitute should be cooked until it is browned and crispy.
Alternative Recipe Suggestions
Mexican Chicken and Black Bean Soup: This is a protein-packed variation of the Mexican chicken stew, incorporating black beans for added fiber and a richer texture.
Mexican Chicken and Rice Stew: For a heartier meal, adding cooked brown rice into the stew can give it more body and additional fiber and complex carbohydrates.
Vegetarian Mexican Stew: Swap out the chicken for hearty vegetables such as zucchini, carrots, and butternut squash for a colorful, nutrient-rich vegetarian meal.
Allergy Dangers for the Original Recipe
The most notable allergens in this recipe are the chicken (for those with poultry allergies) and the optional cheese garnish (for those with dairy or lactose intolerance). However, other ingredients may be processed in facilities that handle common allergens such as wheat, soy, or nuts, so it’s always best to read labels if you have food allergies.
Dessert Pairings
Churros with Chocolate Sauce: Churros are a traditional Mexican dessert and would pair nicely with the savory stew. Their sweetness and the richness of the chocolate sauce would be a delightful contrast.
Flan: This creamy caramel custard dessert would also make a nice ending to a meal with the Mexican chicken stew. Its smooth texture and caramel flavor would balance well with the spiciness of the stew.
Mango Sorbet: For a lighter dessert option, a mango sorbet could cleanse the palate and its bright, fruity flavor would complement the rich, savory stew.
Wine and Cocktail Pairings
Wine: A medium-bodied red wine like a Rioja could stand up to the flavors in this stew, as it often has a spiced, slightly smoky quality that pairs well with Mexican cuisine. If you prefer white wine, a crisp Sauvignon Blanc would provide a refreshing contrast to the stew’s richness.
Cocktail: A classic Margarita or a Paloma could pair well with this Mexican stew, as the tartness from the lime in both drinks would complement the savory flavors. The tequila base also aligns well with the Mexican theme. Alternatively, a Michelada (a beer cocktail with lime juice, assorted sauces, spices, and peppers) could also be a good match.