Autumn Medley Stew
2 cans stewed tomatoes (15 oz. cans
approximately)
1 yellow onion, cut into strips
2-3 medium carrots, sliced into coins
1 green pepper, coarsely chopped
2 potatoes, raw, diced
3 chicken half-breasts, without skin |
2 c. water (optional-add 2 packets low sodium
chicken broth)
4 cups cooked rice
1/2 tsp. black pepper
1 tsp. rosemary
1 tsp. Italian seasoning
4 cloves garlic, crushed |
| In a large soup kettle, simmer chicken breasts
in 2 cups of water (or chicken broth). Add onion to chicken as it simmers. While it's
cooking, you can slice other vegetables. When chicken is cooked throughout, remove and set
aside. Add tomatoes, potatoes, carrots, peppers and spices to onion and broth mixture.
Continue to simmer. Break chicken into chunks, de-bone and add to stew. simmer 30 minutes
or until carrots and potatoes are done. Add rice and simmer 10 more minutes. Makes about 8
servings. This is an official 5 A Day Recipe. Nutritional Analysis Per
Serving: Calories 214, Fat 1.4g, Cholesterol 22mg, fiber 4.5g, Sodium 200 mg.,
Percent calories from fat 6. |
|