Confetti “Chicken” with Roasted Sweet Corn
Nutritional Information
SERVES 8Amount Per SERVING:
| Calories | 228 |
| Protein | 8g |
| Total fat | 5g |
| Carbs | 25g |
| Cholesterol | mg |
| Sodium | 604mg |
| Fiber | 5g |
| Sugars | 6g |
Hearty, colorful and delicious, this dish is low in fat and calories. Roasted sweet corn, dried from fresh corn kernels, is sweet, light, crunchy and fat-free.
Ingredients
- 1 Tbs. olive oil
- 5 cloves garlic, minced
- 1 medium-sized red onion, chopped
- 1 medium-sized red bell pepper, sliced into strips
- 1 medium-sized yellow bell pepper, sliced into strips
- 1 medium-sized green bell pepper, sliced into strips
- 1 1/2 cups coarsely shredded carrots
- 2 5.5-oz. pkg. soy “chicken” burgers, cut into bite-sized pieces
- 1 13.5-oz. can quartered artichoke hearts, drained
- 1 3-oz. pkg. roasted sweet corn
- 1 cup fruity white wine such as Chenin Blanc
- 3 Tbs. chopped fresh rosemary
- 1 2/3 cups boiling chicken- or vegetable-flavored vegetarian stock
- 2 Tbs. cornstarch
- 2 Tbs. cold water
- 1 1/2 Tbs. country-style Dijon mustard
Directions
- Heat oil in an electric skillet or Dutch oven over medium high heat, 1 minute. Add garlic, onions, peppers and carrots, and sauté 4 minutes. Add “chicken,” artichokes and sweet corn. Cook 5 minutes, or until “chicken” browns, stirring often. Add wine and rosemary, stir to mix thoroughly, reduce heat to medium-low and cook 3 minutes. Add stock, cover and simmer.
- Combine cornstarch and water in small bowl, and add to pan with Dijon mustard. Cover, and simmer about 5 minutes, or until thickened and heated through.
