Chunky Chicken, Vegetable and Rosemary Stew
Here's a great one-pot meal to warm and soothe a hungry, weary body after a hard workout. By using chicken, vegetables and beans, this stew provides a serving of high-quality protein, carbohydrates, vitamins, minerals, fiber and phytonutrients. Canola oil is a good source of healthy fats.
INGREDIENTES
- 1 Tbsp canola oil 15 mL
- 12 oz boneless chicken breasts, cut into 1-inch (2.5-cm) pieces 350 g
- 1 Tbsp canola oil 15 mL
- 1 medium onion, cut in 8 wedges (about 1 cup/250 mL)
- 3 medium carrots, quartered lengthwise and cut into thirds (about 1cup/250 mL)
- 1 medium celery stalk, cut into 1-inch (2.5-cm) pieces (about 1/4 cup/60 mL)
- 2 cups water 500 mL
- 2 dried bay leaves
- 1/4 tsp crushed red pepper flakes 1 mL
- 1 can (15 oz/426 mL) reduced-sodium navy beans, rinsed and drained
- 1 cup grape tomatoes, quartered 250 mL
- 1/2 cup chopped fresh Italian parsley 125 mL
- 1 Tbsp chopped fresh rosemary 15 mL
INSTRUCCIONES
- 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. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
- 3. Stir in chicken, beans, tomatoes, Italian parsley and rosemary. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.
- *Tip: Let stew stand 30 minutes to develop flavors and texture. It's even better the next day!
- Preparation time: 15 minutes
- Cook time: 45 minutes
- Total time: 60 minutes
RINDE
4 servings
TAMAÑO DE LA PORCIÓN
1 1/2 cup (375 mL)
ANÁLISIS NUTRICIONAL
Per Serving
| Calorías | 330 |
| Grasa total | 10 g |
| Grasa saturada | 1.5 g |
| Colesterol | 70 mg |
| Carbohidratos | 26 g |
| Fibra | 9 g |
| Azúcares | 5 g |
| Proteína | 34 g |
| Sodio | 135 mg |
| Potasio | 840 mg |
