Chunky Chicken, Vegetable & Rosemary Stew

13 40 326
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 4
Chunky Chicken, Vegetable & Rosemary Stew
Health Rating
An easy and warming chicken and vegetable stew.

Ingredients


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

Instructions


1. Prep all your ingredients. Cut chicken breast into 1-inch pieces. Rinse and drain beans, cut onion, quarter and then cut carrots, chop celery, parsley and rosemary, quarter tomatoes.

 

2. In Dutch oven, heat 1 tbsp canola oil over medium-high heat.

 

3. Add chicken pieces and cook about 3-4 minutes per side or until it begins to brown*. Remove from Dutch oven and set aside.

 

4. Add remaining 1 tbsp canola oil, onion, carrot, celery and 1/4 tsp sea salt.

 

5. Sauté for 5 minutes or until just beginning to lightly brown on edges, stirring frequently.

 

6. Add water, bay leaves and red pepper flakes.

 

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

 

8. Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked. Add 1/4 tsp salt or to taste. Internal temperature of chicken breast pieces should be 165F or 74C degrees.

Notes:

Quick Tips:

Safety

Never eat poultry that is raw, or not cooked through. Internal temperature of chicken breast pieces should be 165F or 74C degrees.

Storage

You can double the batch and freeze any leftovers for quick dinners. Ensure to fully warm through the stew when re-heating to an internal temperature of 165F or 74C degrees.


Nutritional Highlights:

Chicken breast

High in lean protein, it helps to build muscle and boost metabolism.

Carrots

High in vitamins A and lutein important for eye health.

Navy beans

High in fiber, folate and are wonderful for blood sugar regulation and heart health.

 


Nutrition Facts

Per Portion

Calories 326
Calories from fat 84
Calories from saturated fat 9.5
Total Fat 9.4 g
Saturated Fat 1.1 g
Trans Fat 0.2 g
Polyunsaturated Fat 2.7 g
Monounsaturated Fat 5.0 g
Cholesterol 48 mg
Sodium 864 mg
Potassium 888 mg
Total Carbohydrate 32 g
Dietary Fiber 8.3 g
Sugars 5.0 g
Protein 28.5 g

Dietary servings

Per Portion


Meat 0.9
Meat Alternative 0.5
Vegetables 2.7

Energy sources


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