Low Sodium Creamy Poblano and Chicken Stew
Servings
4Serving size
about 2 1/2 cupsThis recipe can be multiplied and makes great leftovers.
Ingredients
| 3 pepper Poblano Pepper (about 1 pound) |
| 2 tsp. Olive oil |
| 2 clove Garlic, raw (minced) |
| 1 large White onions (diced) |
| 2 Medium stalk Celery, raw (diced) |
| 2 cups No salt added vegetable stock |
| 2 cup Water |
| 1 pepper Jalapeno pepper |
| 1/2 tsp.. Ground cumin |
| 1 tsp. no salt added chili powder |
| 1/4 tsp. Salt |
| 1 to taste Black pepper |
| 1/2 cup 2% milk |
| 12 ounces Boneless, skinless chicken thighs (cut into 1/2 inch cubes) |
| 12 ounces Idaho potatoes (cut into 1/4 inch cubes) |
| 2 cup Corn, sweet, yellow, raw (frozen is OK) |
| 4 Ounces Reduced fat monterey jack cheese (shredded) |
| 4 Tbsp. Coriander (cilantro) leaves, raw |
| 4 medium (approx 5 inch dia) Taco shells (crumbled) |
Instructions
Place the poblanos inside and roast, turning occasionally, for about 20 minutes.
Remove from the oven and place in a paper bag to cool.
While the peppers are roasting place the olive oil in a medium sauce pan over medium heat.
Add the garlic and cook for about two minutes. Stir frequently.
Add the onion and celery.
Cook for about 5 minutes until the onions begin to soften. Stir frequently.
Add the stock, water, jalapeno, cumin, chili powder, salt, and pepper.
Remove the poblanos from the bag and the skins should slip off easily.
Peel the peppers and remove the seeds.
Chop and add to the soup.
Reduce the heat to medium-low and simmer for about 20 minutes.
Using a blender or stick blender, puree the soup.
Add the milk, potatoes and corn.
Cook for about 8 minutes until the potatoes begin to soften.
Add the chicken and cook for about 8 to 10 minutes until the chicken is just cooked. Stir occasionally.
When the chicken is cooked through, add the shredded jack cheese.
Serve topped with cilantro leaves and crumbled taco shells.
Print Recipe
Would you like to print or download the document?
Special Diet Information
Click on the icon for information.
Lactose
Avoid this recipe if you are lactose intolerant.
Recipe Notes
Poblano peppers are fantastic.
Sometimes they can be a little spicy so be warned, this recipe is not for those who don’t like spicy food. It’s not easy to predict how spicy they might be when they are whole so you might want to hold off on the chili powder until after blending the soup and adjust accordingly for your taste. The creaminess of the milk and cheese will soften the spiciness a bit.
Anaheim chilies can be a little milder with the ones grown in America being on the 500 to 2500 Scoville scale. Poblanos are 1000 to 1500. One key is that much of the spiciness is in the seeds and membranes so when seeding and chopping make sure to remove the membrane along with the seeds.
If you want a milder, sweeter version of this soup use green bell peppers in a ratio of about 50% each type and you can leave out the jalapeno. For a really mild soup use 1/4 lb. poblanos and 3/4 lb. green bell peppers.