- Nonstick cooking spray
- 3 lb boneless, skinless chicken (breast or leg), cubed
- 3 stalks celery, chopped
- 1 medium tomato, diced
- 7 green chilies, roasted, peeled, seeded, and chopped
- 4 cloves garlic, peeled and crushed
- Ground black pepper to taste
1 Spray a heavy iron skillet with cooking spray, and preheat over medium heat. Brown the chicken cubes, in batches, with cooking spray as needed.
2 Place the meat in a 3- or 4-quart casserole (with cover), and add the remaining ingredients.
3 Deglaze the skillet: On high heat, add some cold water and scrape the hardened juices with a spoon or spatula to dissolve them into the water. Add the sauce to the casserole.
4 Add water to barely cover the ingredients. Cover the casserole, and simmer until the stew is thick and the meat is very tender, about 1½ hours.
5 Add black pepper to taste before serving.
Source : healthyeating.nhlbi.nih.gov