Prep time: 10 minutes | Cook time: 40 minutes | Serves: 4

2 tbsp, vegetable oil
1 lb, boneless, skinless chicken breasts, cut into 1-inch pieces
1 medium onion, chopped
2 (14-oz.) cans chicken broth
1 (14.5-oz.) can stewed tomatoes, undrained
2 tbsp. chili powder
1 tsp. garlic powder
2 cup cooked white rice

1. In a 6-quart Dutch oven heat oil over medium-high heat. Season chicken with salt and pepper to taste. Add chicken and onion to pot; cook and stir until chicken is browned and onion is tender.

2. Add broth, tomatoes, chili powder, garlic powder, and salt and pepper to taste; bring to boiling. Reduce heat; simmer, covered, 30 minutes or until chicken is no longer pink (165°F). Serve over rice.

Per serving: 370 calories, 11g fat, 2g saturated fat, 75mg cholesterol, 1385mg sodium, 36g carbohydrate, 4g fiber. 31g protein