Hearty Chicken Stew

Hearty Chicken Stew

0 Reviews
From: Diabetic Living Magazine

Perfect on cold winter nights, this hearty chicken stew will warm you right up. Serve it with some homemade biscuits for a filling meal.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 2 teaspoons canola oil
  • 4 skinless, boneless chicken thighs, cut into 1½-inch pieces (about 1 pound)
  • 4 medium carrots, thinly sliced (2 cups)
  • 2 stalks celery, thinly sliced (1 cup)
  • 2 medium leeks, thinly sliced ( ⅔ cup)
  • 3 cloves garlic, minced
  • 2 cups reduced-sodium chicken broth
  • 1 medium round red potato, cubed ( ¾ cup)
  • 1 cup frozen cut green beans
  • 2 teaspoons snipped fresh rosemary or 1 teaspoon dried rosemary, crushed
  • ¼ teaspoon ground black pepper
  • ½ cup fat-free milk
  • 1 tablespoon flour
  • Cracked black pepper

Preparation

  • Prep

  • Ready In

  1. In a 4-quart Dutch oven heat oil over medium heat. Add chicken, carrots, celery, leeks, and garlic. Cook and stir for 5 to 8 minutes or until chicken is brown on all sides and vegetables are starting to soften. Stir in chicken broth, potato, green beans, rosemary, and ground black pepper. Bring to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes or until vegetables are tender and chicken is no longer pink.
  2. Meanwhile, in a small bowl whisk together milk and flour until smooth. Stir mixture into cooked stew mixture. Return to boiling; reduce heat. Cook and stir about 2 minutes or until mixture is thickened. To serve, ladle stew into four bowls. Sprinkle each serving with cracked black pepper.

Nutrition information

  • Serving size: 1¾ cups
  • Per serving: 269 calories; 7 g fat(1 g sat); 4 g fiber; 24 g carbohydrates; 27 g protein; 77 mcg folate; 108 mg cholesterol; 8 g sugars; 11,313 IU vitamin A; 17 mg vitamin C; 131 mg calcium; 3 mg iron; 462 mg sodium; 957 mg potassium
  • Nutrition Bonus: Vitamin A (226% daily value), Vitamin C (28% dv)
  • Carbohydrate Servings:
  • Exchanges: 3 lean protein, 3 vegetable, ½ fat, ½ starch

Reviews 0