| Fast Prep

chipotle chicken and corn stew

prep: 25 minutes | cook: 35 minutes | MAKES: 6 servings (1⅓ cups each)

• 4 tsp. canola oil
• 1 lb. skinless, boneless chicken breast halves, cut into bite-size pieces
• 2 cups frozen whole kernel corn
• ½ of a 14.4-oz. pkg. frozen pepper and onion stir-fry vegetables
• 2 14.5-oz. cans reduced-sodium chicken broth
• 1 14.5-oz. can no-salt-added fire-roasted diced tomatoes, undrained
• 4 6-inch corn tortillas, torn into small pieces
• 2 tsp. salt-free Southwestern chipotle seasoning, such as Mrs. Dash
• ¼ tsp. salt
• ¾ cup shredded reduced-fat mild cheddar cheese (3 oz.)
• ¼ cup thinly sliced green onions

1. In a 5- to 6-qt. pot heat 2 tsp. of the oil over medium heat. Add chicken; cook and stir until no longer pink. Remove from pot. Cover and chill until needed.

2. In the same pot heat the remaining 2 tsp. oil over medium-high heat. Add corn and stir-fry vegetables; cook and stir 3 minutes. Stir in the next five ingredients (through salt). Bring to boiling; reduce heat. Simmer, covered, 30 minutes or until tortillas break down and broth is slightly thick. Stir in chicken. Simmer, uncovered, 5 minutes more. Sprinkle servings with cheese and green onions.

PER SERVING: 279 cal., 9 g fat (3 g sat. fat), 65 mg chol., 577 mg sodium, 25 g carb., 3 g fiber, 5 g sugars, 26 g pro.