Source: Nancy Hughes | Catégorie: Santé du cœur, Sauté et friture, Soupes et ragoûts, Diabétique, Plats principaux

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.

Chunky Chicken, Vegetable and Rosemary Stew

INGRÉDIENTS

  • 1 Tbsp canola oil 15 mL
  • 12 oz boneless chicken breasts, cut into 1-inch (2.5-cm) pieces 350 g
  • 1 Tbsp canola oil 15 mL
  • 1 medium onion, cut in 8 wedges
  • 3 medium carrots, quartered lengthwise and cut into thirds
  • 1 medium celery stalk, cut into 1-inch (2.5-cm) pieces
  • 2 cups water 500 mL
  • 2 dried bay leaves
  • 1/4 tsp crushed red pepper flakes 1 mL
  • 1 can (15 oz/426 mL) reduced-sodium navy beans, rinsed and drained
  • 1 cup grape tomatoes, quartered 250 mL
  • 1/2 cup chopped fresh Italian parsley 125 mL
  • 1 Tbsp chopped fresh rosemary 15 mL

PRÉPARATION

  • 1. In 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. 
  • 2. Add 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. 
  • 3. Stir in chicken, beans, tomatoes, Italian parsley and rosemary. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked. 
  • *TIP: Let stew stand 30 minutes to develop flavors and texture. It"’s even better the next day!

RENDEMENT

6 servings

PORTION

1 cup (250 mL)

VALEUR NUTRITIVE

Per Serving

Calories220
Lipides7 g
Gras saturés1 g
Cholestérol50 mg
Glucides17 g
Fibres6 g
Sucres3 g
Protéines22 g
Sodium90 mg
Potassium560 mg