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Defeat Diabetes Foundation

Defeat Diabetes
Foundation
150 153rd Ave,
Suite 300
Madeira Beach, FL 33708

Hearty Chicken Stew

Source: Meals Matter
American Heart Association

Ingredients

2 pounds Boneless, skinless chicken breasts, rinsed, patted dry with paper towels, and all visible fat removed

1 tablespoon Acceptable vegetable oil

1 Medium onion, finely chopped

1 tablespoon Minced fresh gingerroot or 1 teaspoon ground ginger

3 cloves Garlic, minced, or 1 1/2 teaspoons bottled minced garlic

2 tablespoons All-purpose flour

2 Medium tomatoes, diced

8 To 10 peppercorns, or to taste

6 Whole cloves

1 Cinnamon stick

2 cups Water

1 tablespoon Worcestershire sauce

8 ounces Small red or white potatoes, scrubbed and unpeeled

12 ounces Baby carrots, fresh or no-salt-added frozen

6 ounces Green peas, fresh or no-salt-added frozen (about 1 to 1 1/4 cup)

Preparation

Cut chicken breasts into 1-inch cubes. Set aside.

In a deep skillet or Dutch oven, heat oil over medium-high heat.

Sauti onion, gingerroot, and garlic until onion is soft, about 3 minutes.

Add flour and cook for 1 minute, stirring to prevent sticking.

Stir in tomatoes and cook for 2 minutes.

Tie peppercorns, cloves, and cinnamon in a small piece of cheesecloth.

Add cheesecloth package, chicken, water, and Worcestershire sauce to onion mixture.

Stir. Reduce heat and simmer, covered, for 20 minutes.

Add carrots, potatoes, and peas. Simmer, covered, until cooked, 20 to 25 minutes.

Remove cheesecloth package.

Cook's Notes

Calories: 228 Protein: 27 g Carbohydrates: 18 g Total Fat: 5 g Saturated Fat: 1 g Polyunsaturated Fat: 2 g Monounsaturated Fat: 1 g Cholesterol: 62 mg Sodium: 123 mg