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; protein 27.3g; carbohydrates 23.5g; dietary fiber 4.3g; sugars 8g; fat 7.4g; saturated fat 1.4g; cholesterol 108.3mg; vitamin a iu 11313.1IU; vitamin c 16.6mg; folate 77.2mcg; calcium 130.9mg; iron 3.1mg; magnesium 67.4mg; potassium 956.9mg; sodium 461.9mg.

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