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Garam Masala Chicken Stew with Peas and Potatoes
- Nonstick cooking spray
- 6 large skinless, boneless chicken thighs (about 1 1/2 pounds)
- 12 ounces red potatoes, cut into 1/2-inch cubes (4 small or 2 medium)
- 1 medium onion, thinly sliced
- 1 1/2 teaspoons grated fresh ginger
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1 14 1/2ounce can reduced-sodium chicken broth
- 1 8 ounce can no-salt-added tomato sauce
- 1 cup frozen peas
- 1/2 cup plain fat-free yogurt
- 2 teaspoons garam masala
1. Lightly coat a large skillet with cooking spray. Heat skillet over medium-high heat. Add chicken thighs, meaty sides down; cook about 6 minutes or until brown on both sides, turning once.
2. In a 3 1/2- or 4-quart slow cooker combine potatoes, onion, ginger, and garlic. Top with chicken. Sprinkle with salt and pepper. Pour broth and tomato sauce over all.
3. Cover and cook on low-heat setting for 5 1/2 hours or on high-heat setting for 2 3/4 hours.
4. If using low-heat setting, turn cooker to high-heat setting. Stir in peas, yogurt, and garam masala. Cover and cook for 15 minutes more.
- Servings Per Recipe 6,
- cal. (kcal) 239,
- Fat, total (g) 5,
- chol. (mg) 95,
- sat. fat (g) 1,
- carb. (g) 20,
- Monosaturated fat (g) 1,
- Polyunsaturated fat (g) 1,
- fiber (g) 4,
- sugar (g) 7,
- pro. (g) 28,
- vit. A (IU) 729,
- vit. C (mg) 13,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 9,
- Pyridoxine (Vit. B6) (mg) 1,
- Folate (µg) 40,
- Cobalamin (Vit. B12) (µg) 1,
- sodium (mg) 510,
- Potassium (mg) 653,
- calcium (mg) 71,
- iron (mg) 2,
- Percent Daily Values are based on a 2,000 calorie diet
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