Monday, September 23, 2013

Chicken Vegetable Stew

(originally made 10/2/2008)
It's a textbook fall day here in New England.   Cool, breezy, sun is shining.   The leaves are starting to turn.   I had originally planned on doing some chicken on the grill, but remembered I had clipped this recipe to try when the weather got cooler.    I did make some changes, it definitely would have been bland without the additional herbs, and I took a short cut and used boneless chicken tenders cut into bite-sized pieces.    I am not a fan of peas, had planned to sub in green beans, but forgot to add them.     You also could easily sub pasta or noodles for the potatoes and it would be fantastic too.

This is one of those recipes that DH raves over and I resist telling him that it's "diet" food!



Chicken Vegetable Stew

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  olive oil
  4                     chicken thighs (about 1 pound) -- skinned
  2                     chicken breast halves (1 pound) -- skinned
  4               cups  cubed red potato (about 1 1/4 pounds) -- (1-inch)
  3               cups  slices carrot (about 1 pound) -- (1-inch-thick)
  1 1/2           cups  pieces onion -- used minced dried onion
  1 1/2      teaspoons  garlic powder-- next time will use minced garlic
  1           teaspoon  onion powder
     3/4      teaspoon  black pepper
     3/4      teaspoon  salt
*added 1t each of thyme, parsley and oregano
  4               cans  fat-free -- (14-ounce) less-sodium chicken broth
     1/4           cup  all-purpose flour
     3/4           cup  water
  1            package  frozen green peas -- (16-ounce)

Heat the oil in a large Dutch oven over medium-high heat. Add chicken to pan; cook 5 minutes, browning on all sides. Add potato and next 6 ingredients (through salt); stir well. Add broth; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until chicken is done.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and water, stirring with a whisk until smooth. Add flour mixture and peas to pan. Bring to a boil; cook 5 minutes. Remove chicken from pan; cool slightly. Remove chicken from bones; discard bones. Return chicken to pan; stir to combine.

Yield: 7 servings (serving size: 2 cups)

NUTRITION PER SERVINGCALORIES 332(23% from fat); FAT 8.4g (sat 2g,mono 3.7g,poly 1.7g); PROTEIN 27.8g; CHOLESTEROL 56mg; CALCIUM 56mg; SODIUM 813mg; FIBER 6.9g; IRON 3mg; CARBOHYDRATE 35.2g

Cooking Light, OCTOBER 2004

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