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Chicken & Vegetable Stew
Nb persons: 6
Yield: 1.5 cups
Preparation time: 25 mins
Total time: 50 mins
Source: CE Online
| INGREDIENTS: | |
| 1 lb | boneless, skinless chicken breast |
| 2 tbsp | whole-wheat flour |
| 1 tsp | ground black pepper |
| 1/2 tsp | dried parsley |
| 1/4 tsp | thyme |
| 1 tbsp | extra-virgin olive oil |
| 2 to 3 cloves | garlic, minced |
| 1 medium | onion, chopped |
| 1 stalk | celery, diced |
| 1 cup | low-sodium chicken broth |
| 1/2 cup | pineapple juice |
| 1 cup | carrots, chopped |
| 1 12-oz can | white beans, drained and rinsed |
| 1 | parsnip, cubed |
| 2 | bay leaves |
INSTRUCTIONS:
Cut chicken into bite-sized cubes. In a bowl, combine flour, pepper, parsley and thyme; then dredge chicken cubes in mixture.
Heat oil in a large pot on medium high. Add garlic, onion, celery and chicken cubes and quickly sauté ingredients for 4 to 5 minutes. Turn heat down to medium and pour in broth and pineapple juice. Toss in carrots, beans, parsnip and bay leaves and stir to combine. Cover and simmer on medium high until carrots and parsnips are soft, about 20 minutes. Uncover and cook for 5 minutes. Remove bay leaves and serve. Store leftovers in refrigerator, covered, for 3 to 4 days or in the freezer for 2 to 3 months.
Nutrients per 1 1/2-cup serving: Calories: 190, Total Fat: 5 g, Sat. Fat: 1 g, Carbs: 18 g, Fiber: 4 g, Sugars: 6 g, Protein: 19 g, Sodium: 85 mg, Cholesterol: 40 mg.
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