Chicken and Vegetable Stew

By Gail Poll

Could add a few more veggies, and increase broth accordingly. Yams work well too.

Ingredients

• 1 lb boneless, skinless chicken breast
• 2 tbsp whole-wheat flour
• 3/4 tsp ground black pepper
• 1/2 tsp dried parsley
• 1/4 tsp thyme
• 1 tbsp extra-virgin olive oil
• 2 to 3 cloves garlic, minced
• 1 medium onion, chopped
• 1 stalk celery, diced
• 1 cup low-sodium chicken broth
• 1/2 cup white wine
• 1 cup carrots, chopped
• 1 12-oz can white beans, drained and rinsed
• 1 parsnip, cubed
• 1 c. green beans
• 2 bay leaves

Details

Servings 6
Preparation time 25mins
Cooking time 75mins

Preparation

Step 1

Cut chicken into bite-sized cubes. In a bowl, combine flour, pepper, parsley and thyme; then dredge chicken cubes in mixture.

Heat oil in a large pot on medium high. Add garlic, onion, celery and chicken cubes and quickly sauté ingredients for 4 to 5 minutes.

Turn heat down to medium and pour in broth and wine.
Toss in carrots, beans, parsnip, and green beans and bay leaves and stir to combine.

Cover and simmer on medium high until carrots and parsnips are soft, about 20 minutes.
Uncover and cook for 5 minutes. Remove bay leaves and serve. Store leftovers in refrigerator, covered, for 3 to 4 days or in the freezer for 2 to 3 months.

Nutrients per 1 1/2-cup serving: Calories: 190, Total Fat: 5 g, Sat. Fat: 1 g, Carbs: 18 g, Fiber: 4 g, Sugars: 6 g, Protein: 19 g, Sodium: 85 mg, Cholesterol: 40 mg.