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Southern Chicken Stew w/Garlic Toast
Ingredients:
- (1 cup) red bell pepper, chopped
- (3/4 cup) yellow onion, chopped
- (1/2 cup) celery, chopped
- (1 Tbsp.) peanut oil
- (1 Tbsp.) all-purpose flour
- (1 lb.) skinless, boneless chicken thighs, cut into 1/2 in. pieces
- (2 cups) fat-free, less-sodium chicken broth
- (2 Tbsp.) no-salt-added tomato paste
- (1 tsp.) dried thyme
- (1/2 tsp.) salt
- (1/2 tsp.) hot pepper sauce
- (10 oz. package) frozen whole-kernel corn, thawed
- (10 oz. package) frozen baby lima beans, thawed
- (6 slices) Italian bread, toasted
- (2 cloves) garlic, halved
Preparation Time
About 15 minutes
Cook Time
About 40 minutes
Instructions
- 1Spray a large Dutch oven with cooking spray, place over medium-high heat. Add bell pepper, onion and celery, cook 5 minutes, stirring every few minutes.
- 2Meanwhile, toss flour with chicken in a separate bowl. Add oil and floured chicken to pan, cook 2 minutes. Add broth, bring to a boil, then stir 1 minute.
- 3Add tomato paste, thyme, salt, hot sauce, corn and lima beans. Cover, reduce heat to medium-low and simmer
30 minutes.
- 4Serve stew with a slice of toasted bread rubbed with garlic.
Nutritional Information
Serving Size: 1 cup, 1 slice bread
Amount Per Serving:
- Calories 319
- Total Fat 9.2 g
- Total Carbohydrate 38 g
- Protein 22.4 g
- Cholesterol 50 mg
- Sodium 596 mg
- Fiber 5.8 g
Additional Information
Recipe Category: Lunch
Recipe Subcategory: Soups and Stews
Recipe Ethnicity: N/A
Dietetic Info:
- Glycemic Index:
- Gluten Free: No
Vegetarian/Allergen Info: Contains Poultry, Peanuts
NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.
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Recipe