Ingredients Jump to Instructions ↓

  1. 3 tablespoons white flour

  2. 1/4 teaspoon pepper

  3. 1/4 teaspoon salt

  4. 3/4 lb boneless skinless chicken thighs or 3/4 lb boneless skinless chicken breast , cut into 2 teaspoons olive oil

  5. cooking spray

  6. 1 red pepper

  7. 7 scallions , cut into 1 inch pieces

  8. 3 garlic cloves , sliced

  9. 1 carrot , peeled and cut into coins

  10. 1/4 inch thick

  11. 1 large sweet potato , peeled and cut into 3/4 inch cubes

  12. 1 teaspoon cumin

  13. 3/4 teaspoon cinnamon

  14. 3/4 teaspoon ground ginger

  15. 1/2 teaspoon red pepper flakes

  16. 1 dash turmeric

  17. 1 tablespoon honey

  18. 1/2 teaspoon vinegar

  19. 1 cup frozen peas

  20. 2 cups fat-free chicken broth

  21. 1 teaspoon cornstarch

  22. 1 tablespoon water

Instructions Jump to Ingredients ↑

  1. Once you start cooking, this dish comes together rather quickly. As such it is best if you do all your cutting and chopping before starting to cook.

  2. Heat the oil in a nonstick skillet until hot but not smoking.

  3. Combine the flour salt and pepper. Dredge the chicken cubes in the seasoned flour. Shake off excess flour and place the chicken in the pan. Reserve unused flour for later. Cook chicken until browned, about 3 minutes per side. Remove chicken from the pan.

  4. Apply a scant amount of cooking spray to the pan. Add the red peppers and cook for 2 or 3 minutes. Add the scallions and garlic slices, stir and cook an additional minute.

  5. Add the carrots and sweet potatoes, stirring in the reserved flour left over from the chicken. Mix in the dry spices (cumin, ginger, cinnamon, red pepper flakes and turmeric).

  6. Stir in the chicken broth, honey and vinegar and bring to a boil. Reduce heat to a low simmer, cover and cook until the potatoes are almost tender, about 5 minutes.

  7. Return the chicken to the skillet and cook until the chicken is cooked all the way through, another 5 minutes or so.

  8. Stir in the peas and cook through, a minute or two.

  9. If you like a thicker stew, bring the stew to a boil and swirl in the cornstarch mixed in water at the same time you add in the peas. Cook for a minute.

  10. Ladle the stew over rice or couscous and serve.


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