Twenty-Minute Chicken Stew
2 teaspoons vegetable oil
1 medium onion, coarsely chopped
1 pound boneless, skinless chicken breast, cut in 1-inch pieces
2 medium red-skin potatoes, 1-inch dice
1/4 cup all-purpose flour
1/2 teaspoon dried thyme
1/2 teaspoon dried sage
1 1/2 cups canned, reduced-sodium chicken broth
1 can (8 ounces) peas, drained
1 can (8 ounces) sliced carrots, drained
1 can (8 ounces) cut green beans, drained
1/2 cup 2% reduced-fat milk
Salt and pepper, to taste (optional)
Heat the oil in a large saucepan over medium-high heat. Add the onion and sauté until tender, stirring often, about 1 minute.
Add the chicken breast and potatoes, and sauté until the chicken loses its raw look, stirring constantly, about 2 minutes.
Add flour, thyme and sage, and stir until the chicken is coated with flour. Stir in the broth and bring to a boil, stirring often. Turn down to a simmer, cover, and cook until the potatoes are tender, about 12 minutes.
Stir in the peas, carrots, green beans and milk, and heat through. Season to taste with salt and pepper, if desired. Keep warm or serve immediately.
Nutritional Information Per Serving: Calories 270; Total fat 5g; Saturated fat 1.5g;
Cholesterol 65mg; Sodium 490mg; Carbohydrate 27g; Fiber 4g; Protein 29g; Vitamin A 90%DV*; Vitamin C 25%DV; Calcium 8%DV; Iron 15%DV
Pairs Well With
Stews typically take hours of simmering, but not this one! By starting with boneless chicken breast, nourishing canned vegetables, and two fresh vegetables that most households have on hand, we’ve created a homey chicken stew that takes minimum chopping (just an onion and a couple of potatoes), a minimum cooking time (less than 15 minutes of simmering), and no last-minute shopping (a reasonably stocked pantry should have everything in-house). You can vary the herbs to suit your family’s taste.