Chunky Chicken, Vegetable & Rosemary Stew

14 55 217
Ingredients Minutes Calories
Prep Cook Servings
15 min 40 min 6
Chunky Chicken, Vegetable & Rosemary Stew
Health Rating

Ingredients


1 tbsp Canola oil (or use grapeseed oil)
341 gm Chicken breast, boneless, skinless (cut into 1-inch pieces - organic if possible)
1 tbsp Canola oil (or use grapeseed oil)
1 medium White onion (cut in 8 wedges)
3 medium Carrots (quartered lengthwise and cut into thirds)
1 medium stalk(s) Celery (cut into 1-inch pieces)
2 cup Water
2 leaf Bay leaf
1/4 tsp Red pepper flakes (crushed)
1 can (15oz) Navy beans, canned (reduced sodium - rinsed and drained)
1 cup Grape tomatoes (quartered)
1/2 cup Parsley, Italian, fresh
1 tbsp Rosemary, fresh (chopped)
3/4 tsp Sea salt

Instructions


1. In Dutch oven, heat 1 tbsp (15 mL) canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown (center will still be slightly pink.) Remove from oven and set aside.

2. Add remaining 1 tbsp. (15 mL) canola oil, onion, carrot and celery. Sauté for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes.

3. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.

4. Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.

Nutrition Facts

Per Portion

Calories 217
Calories from fat 56
Calories from saturated fat 6.3
Total Fat 6.3 g
Saturated Fat 0.7 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 3.3 g
Cholesterol 32 mg
Sodium 675 mg
Potassium 592 mg
Total Carbohydrate 21.3 g
Dietary Fiber 5.5 g
Sugars 3.3 g
Protein 19.0 g

Dietary servings

Per Portion


Meat 0.6
Meat Alternative 0.4
Vegetables 1.8

Energy sources


Pygal39%462.68590267801926165.6213683381759326%368.5343958655304281.9977150379918435%301.8616428695775155.0693144942570739%26%35%CarbohydratesFatProtein

Notes:

Vegetables

provide key vitamins and minerals important for good health and maintenance of the body!

Lunch
Main
Soup