Confetti “Chicken” with Roasted Sweet Corn

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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.

  • SERVINGServings

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

Preparation

  1. 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.
  2. 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.

Nutrition Information

  • Serving Size: SERVES 8
  • Calories: 228
  • Carbohydrate Content: 25 g
  • Fat Content: 5 g
  • Fiber Content: 5 g
  • Protein Content: 8 g
  • Sodium Content: 604 mg
  • Sugar Content: 6 g