Chunky Chicken, Vegetable and Rosemary Stew
Here is a great one-pot meal made with chicken, vegetables and navy beans. Canola oil is a source of healhy fats.
4
servings15
minutes45
minutes330
kcal1 1/2 cup
1
hourIngredients
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 recipe
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%
- Total Carbohydrate
26g
10%
- Dietary Fiber 9g 33%
- Total Sugars 5g
- Protein 34g 68%
- Potassium 840mg 18%
* 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.
