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MEXICAN CHICKEN AND BEAN STEW

BUDGET- FRIENDLY: Make quick work of Mexican chicken and bean stew using a pressure cooker. Serve the flavorful stew with salad greens and cornbread. Your favorite ice cream is a worthy dessert.

Ingredients

8 skinless chicken legs ( about 1 3/ 4 pounds) 2 small onions, finely chopped 2 small green bell peppers, finely chopped 2 ( 14- ounce) cans unsalted chicken broth 1 ( 4- ounce) can chopped green chilies 1 tablespoon minced garlic 1 teaspoon dried oregano 1 teaspoon chili powder 1 ( 16- ounce) can no- salt- added wholekernel corn or hominy, rinsed 1 ( 15- ounce) can reduced- sodium pinto beans, rinsed Shredded carrots and reduced- fat pepper jack cheese for garnishes Servings: makes 4 servings Preparation time: 10 minutes Cooking time: about 30 minutes

Place chicken, onions, peppers, broth, chilies, garlic, oregano and chili powder in a 6- quart pressure cooker. Bring to full pressure as directed in owner’s manual. Adjust heat to maintain recommended pressure; cook 15 minutes. Remove from heat. Allow pressure to drop gradually. Remove drumsticks from broth with a slotted spoon. Using two forks, shred meat off bones. Return meat to broth; stir in corn or hominy and beans. Reheat as necessary. Garnish with carrots and cheese.

Note: To cook in slow cooker: Combine all ingredients and cook on low 6 hours.

Per serving: 402 calories, 35 grams protein, 9 grams fat ( 19 percent calories from fat), 2.3 grams saturated fat, 46 grams carbohydrate, 137 milligrams cholesterol, 680 milligrams sodium, 10 grams fiber.

Carb count: 3.