Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 45 minutes
Number of Servings: 8
Origin: American
Nutrition Content: Low Fat
High Fiber
Meal Type: Entree
Soups & Stews
Ingredients
Cooking spray
1 cup Chopped red bell pepper
3/4 cup Chopped yellow onion
1/2 cup Chopped celery
1 tablespoon Peanut oil
1 tablespoon All-purpose flour
1 pound Skinless, boneless chicken thighs, cut into 1/2-inch pieces
2 cups Fat-free, less-sodium chicken broth
2 tablespoons No-salt-added tomato paste
1 teaspoon Dried thyme
1/2 teaspoon Salt
1/2 teaspoon Hot pepper sauce (such as Tabasco)
1 (10-ounce) package Frozen whole-kernel corn, thawed
1 (10-ounce) package Frozen baby lima beans, thawed
6 (1-ounce) slices Italian bread, toasted
2 Garlic cloves, halved
Preparation
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add bell pepper, onion, and celery to pan; cook 5 minutes, stirring occasionally. Add oil to pan. Combine flour and chicken in a medium bowl, tossing to coat. Add chicken to pan; cook 2 minutes or until lightly browned. Gradually stir in broth; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly. Add tomato paste and next 5 ingredients (through lima beans) to pan. Cover, reduce heat, and simmer 30 minutes.
Rub bread slices with cut sides of garlic; discard garlic. Serve bread with stew.
Cook's Notes
6 servings (serving size: 1 cup stew and 1 slice bread)
Nutrition Information
Calories: 319
;
Total Fat: 9.2 g
;
Saturated Fat: 2.2 g
;
Polyunsaturated Fat: 2.6 g
;
Carbohydrates: 38 g
;
Protein: 22.4 g
;
Calcium: 58 mg
;
Sodium: 596 mg
;
Iron: 3.2 mg
;
Fiber: 5.8 g