Name: Hearty Chicken Stew
Total time: 50 min
Ingredients: 2 teaspoons canola oil; 4 skinless, boneless chicken thighs, cut into 1 1/2-inch pieces (about 1 pound); 4 medium carrots, thinly sliced (2 cups); 2 stalks celery, thinly sliced (1 cup); 2 medium leeks, thinly sliced (2/3 cup); 3 cloves garlic, minced; 2 cups reduced-sodium chicken broth; 1 medium round red potato, cubed (3/4 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

Directions

Step 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.

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Step 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.

Tips

Serve with Jack Cheese Biscuits.

Nutrition Facts

Serving Size: 1 3/4 cups

Per Serving:

269 calories; 7.4 g total fat; 1.4 g saturated fat; 108 mg cholesterol; 462 mg sodium. 957 mg potassium; 23.5 g carbohydrates; 4.3 g fiber; 8 g sugar; 27.3 g protein; 11313 IU vitamin a iu; 17 mg vitamin c; 77 mcg folate; 131 mg calcium; 3 mg iron; 67 mg magnesium;

Exchanges:

3 lean protein, 3 vegetable, 1/2 fat, 1/2 starch

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Ingredients

Directions

Tips

Nutrition Facts

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Ingredients

Directions

Tips

Nutrition Facts