Healthy Recipes: Old-Fashioned Chicken and Vegetable Stew

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Old-Fashioned Chicken and
Vegetable Stew

Daily Bread

Entertain strangers, for by so doing some people have entertained angels.
Hebrews 13:2

This stew adapts well to a variety of substitutions. You can use seafood instead of chicken (add the seafood during the last few minutes of cooking). For a vegetarian option, just add a larger assortment of vegetables and use vegetable broth. It's also good served over rice.

1 pound boneless, skinless chicken breasts
Salt
Freshly ground black pepper
Garlic powder
2 tablespoons canola oil
20 pearl onions
3 cloves garlic, minced
1 red pepper, cut into large squares
8 ounces mushrooms, thickly sliced
4 cups nonfat chicken broth
1/2 cup chopped fresh parsley
1/2 teaspoon dried marjoram
1/2 teaspoon dried thyme
1 bay leaf
1 cup baby carrots
1 parsnip, peeled and sliced
2 potatoes, cubed
1 yam or sweet potato, cubed
1 cup green beans, cut into 1" pieces
12 ounces yolk-free egg noodles
2 tablespoons arrowroot
2 tablespoons whole-grain flour
4 tablespoons water
1/2 cup nonfat sour cream

Cut the chicken into chunks and season well with the salt, black pepper and garlic powder.

Warm 1 tablespoon of the oil in a large soup pot over medium heat. Add the chicken and brown for about 5 minutes. Remove from the pot and set aside.

In the same pot, heat the remaining 1 tablespoon oil. Add the onions, garlic, red peppers and mushrooms. Cook for 5 minutes.

Add the broth, parsley, marjoram, thyme and bay leaf. Bring to a boil, reduce the heat to low and cook for 5 minutes.

Stir in the carrots, parsnips, potatoes, yams or sweet potatoes, green beans and chicken. Bring to a boil, then reduce the heat to medium low. Cover and cook for 15 minutes.

Meanwhile, cook the noodles in a large pot of boiling water for 5 to 8 minutes, or until al dente. Drain and rinse. Set aside.

In a small cup, mix the arrowroot, flour, water and a few tablespoons of the hot broth from the stew. Stirring continuously, slowly pour the arrowroot mixture into the stew. Cook for a few more minutes. Remove the stew from the heat and remove the bay leaf. Slowly stir in the sour cream. Season with a little extra pepper and salt, if desired.

Serve the stew over the noodles in individual bowls.

Preparation and cooking time: 45 minutes.

Yield: Serves 6; Per serving: 464 calories, 7.1 g. total fat (14% of calories), 3.3 g. monounsaturated fat, 2.1 g. polyunsaturated fat, 0.9 g. saturated fat, 25.9 g. protein, 73.1 g. carbohydrate, 4 g. dietary fiber, 30 mg. cholesterol, 392 mg. sodium.

Published: February 26, 2008
Source: Low Fat Living, Robert K. Cooper, Ph.D. with Leslie L. Cooper; Rodale Press Inc.

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