Garam Masala Chicken Stew with Peas and Potatoes

[Healthy]

Makes 6 servings

• Nonstick cooking spray
• 6 large skinless, boneless chicken thighs (about 1½ lb. total)
• 2 large red potatoes, cut into ½-inch chunks (2 cups)
• 1 medium onion, thinly sliced
• 1½ tsp. grated fresh ginger
• 2 cloves garlic, minced
• ½ tsp. salt
• ½ tsp. black pepper
• 1 14.5-oz. can reduced-sodium chicken broth
• 1 8-oz. can no-salt-added tomato sauce
• 1 cup frozen peas
• ½ cup plain fat-free yogurt
• 1 to 1½ tsp. garam masala

Fast 12-minute cook time

Lightly coat a 4- to 6-qt. electric or stove-top pressure cooker with cooking spray. In an electric cooker use the saute setting to cook chicken, half at a time, until browned. For a stove-top cooker, cook chicken directly in the pot over medium-high heat. Drain off fat. Return browned chicken to the pot. Add potatoes, onion, ginger, garlic, salt, and pepper. Pour broth and tomato sauce over mixture in pot. Lock lid in place. Set an electric cooker on high pressure to cook 12 minutes. For a stove-top cooker, bring up to pressure over medium-high heat; reduce heat enough to maintain steady pressure. Cook 12 minutes. Remove from heat.

For both models, let stand 15 minutes to release pressure naturally. Release any remaining pressure. Carefully open lid. Stir frozen peas, yogurt, and garam masala into stew. For an electric cooker, use the saute setting to simmer stew, uncovered, 5 minutes. For a stove-top cooker, simmer directly in the pot.

Slow 5½-hour low or 2¾-hour high cook time + 15 minutes high

Lightly coat a large skillet with cooking spray; heat skillet over medium-high heat. Add chicken; cook 6 minutes or until browned on both sides. In a 3½- or 4-qt. slow cooker combine potatoes, onion, ginger, and garlic. Top with chicken. Sprinkle with salt and pepper. Pour broth and tomato sauce over mixture in cooker. Cover and cook on low 5½ hours or high 2¾ hours. If using low, turn to high. Stir frozen peas, yogurt, and garam masala into stew. Cover and cook 15 minutes.

Per serving 231 cal., 5 g fat (1 g sat. fat), 107 mg chol., 643 mg sodium, 19 g carb., 4 g fiber, 6 g sugars, 27 g pro.