Chunky Chicken, Vegetable and Rosemary Stew

Name: Chunky Chicken, Vegetable and Rosemary Stew
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Ingredients: 1 Tbsp canola oil; 12 oz boneless chicken breasts, cut into 1-inch pieces; 1 Tbsp canola oil; 1 medium onion, cut in 8 wedges (about 1 cup); 3 medium carrots, quartered lengthwise and cut into thirds (about 1cup); 1 medium celery stalk, cut into 1-inch pieces (about 1/4 cup); 2 cups water; 2 dried bay leaves; 1/4 tsp crushed red pepper flakes; 1 can reduced-sodium navy beans, rinsed and drained; 1 cup grape tomatoes, quartered; 1/2 cup chopped fresh Italian parsley; 1 Tbsp chopped fresh rosemary

Chunky Chicken, Vegetable and Rosemary Stew

Recipe by Nancy Hughes

Servings

4

servings

Prep time

15

minutes

Cooking time

45

minutes

Calories

330

kcal

Serving Size

1 1/2 cup

Total time

1

hour

Here is a great one-pot meal made with chicken, vegetables and navy beans. Canola oil is a source of healhy fats.

Ingredients

1 Tbsp 1 canola oil
12 oz 12 boneless chicken breasts, cut into 1-inch pieces
1 Tbsp 1 canola oil
1 medium 1 onion, cut in 8 wedges (about 1 cup)
3 medium 3 carrots, quartered lengthwise and cut into thirds (about 1cup)
1 medium 1 celery stalk, cut into 1-inch pieces (about 1/4 cup)
2 cups 2 water
2 2 dried bay leaves
1/4 tsp 1/4 crushed red pepper flakes
1 can 1 reduced-sodium navy beans, rinsed and drained
1 cup 1 grape tomatoes, quartered
1/2 cup 1/2 chopped fresh Italian parsley
1 Tbsp 1 chopped fresh rosemary

Directions

In Dutch oven, heat 1 Tbsp 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.
Add remaining 1 Tbsp 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.
Stir in chicken, beans, tomatoes, Italian parsley and rosemary. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.

Notes

Let stew stand 30 minutes to develop flavors and texture. It's even better the next day.

Nutrition Facts

4 servings per container

Serving Size1 1/2 cup

Amount Per ServingCalories330
% Daily Value *
Total Fat 10g 13%
- Saturated Fat 1.5g 5%
Cholesterol 70mg 24%
Sodium 135mg 6%
Potassium 840mg 18%
Total Carbohydrate 26g 10%
- Dietary Fiber 9g 33%
- Total Sugars 5g
Protein 34g 68%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.