Thursday, January 27, 2011

Recipe: Chunky Chicken Stew

  • 1 tsp olive oil
  • 1/2 onion, chopped (more or less to taste)
  • 1 cup thinly sliced carrots
  • 1 tsp chicken boullion (mixed with 1 cup water)
  • 1 can (14.5 oz) diced tomatoes in juice, undrained
  • 1 cup diced cooked chicken breast
  • 3 cups sliced spinach leaves

1. Heat oil in large saucepan over medium-high heat. Add onion; cook and stir about 5 minutes until golden brown. Stir in carrots, then broth; bring to a boil.

2. Reduce heat; simmer, uncovered, 5 minutes. Add tomatoes with juice; simmer 5 minutes until carrots are tender. Add chicken; heat through. Add spinach, stirring until it is wilted. Simmer 1 minute.

Makes 2 Servings

Per Serving:
Calories: 237
Fat: 4
Carb: 21.1
Protein: 30

Note: This and half a cup of brown rice rounds out a meal. Just under 45g of carbs.

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