Chunky chicken vegetable and rosemary stew
Here's a great one-pot meal to warm and soothe a hungry, weary body after a hard workout. By using chicken, vegetables and beans, this stew provides a serving of high-quality protein, carbohydrates, vitamins, minerals, fiber and phytonutrients. Canola oil is a good source of healthy fats.
Step 1In Dutch oven, heat 1 tbsp (15 mL) canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.
Step 2Add remaining 1 tbsp (15 mL) canola oil, onion, carrot and celery. Sauté for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
Step 3Stir in chicken, beans, tomatoes, Italian parsley and rosemary. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.
Let stew stand 30 minutes to develop flavors and texture. It’s even better the next day!
Nutritional info per serving: (1 cup / 250 mL)
Per serving (1 portion)
- 22 g
- 380 mg
- 532 mg
- Total fat
- 7 g
- Saturated fat
- 1 g
- 50 mg
- 17 g
- 6 g
- 3 g
- Added sugars
- 0 g