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Chunky Chicken, Vegetable and Rosemary Stew

Chunky Chicken, Vegetable and Rosemary Stew
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Chunky Chicken, Vegetable and Rosemary Stew

Here's a great one-pot meal to warm and soothe a hungry, weary body after a hard workout. By using chicken, vegetables and beans, this stew provides a serving of high-quality protein, carbohydrates, vitamins, minerals, fiber and phytonutrients. Canola oil is a good source of healthy fats.

This Heart-Check Certified recipe is brought to you by CanolaInfo.

Ingredients

Servings  6  

  • 1 tablespoon canola oil
  • 12 ounces boneless chicken breasts (cut into 1-inch pieces)
  • 1 tablespoon canola oil
  • 1 medium onion (cut into 8 wedges)
  • 3 medium carrots, quartered lengthwise and cut into thirds (about 1 cup)
  • 1 medium celery stalk, cut into 1-inch pieces (about ¼ cup)
  • 2 cups water
  • 2 dried bay leaves
  • 1/4 teaspoon crushed red pepper flakes
  • 1 can reduced-sodium navy beans (rinsed, drained)
  • 1 cup grape tomatoes (quartered)
  • 1/2 cup chopped, fresh Italian (flat-leaf) parsley
  • 1 tablespoon chopped, fresh rosemary

Directions

Tip: Click on step to mark as complete.

  1. In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.
  2. Add remaining 1 Tbsp canola oil, onion, carrot and celery. Sauté for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
  3. Stir in chicken, beans, tomatoes, Italian parsley and rosemary. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.

Nutrition Facts

Chunky Chicken, Vegetable and Rosemary Stew
CaloriesCalories
330 Per Serving
ProteinProtein
34g Per Serving
FiberFiber
9g Per Serving

Nutrition Facts

Calories 330
Total Fat 10 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 4.0 g
Cholesterol 70 mg
Sodium 135 mg
Total Carbohydrate 26 g
Dietary Fiber 9 g
Sugars 5 g
Protein 34 g

Dietary Exchanges
1 starch, 2 vegetable, 4 lean meat

This Heart-Check Certified recipe is brought to you by CanolaInfo.

Here's a great one-pot meal to warm and soothe a hungry, weary body after a hard workout. By using chicken, vegetables and beans, this stew provides a serving of high-quality protein, carbohydrates, vitamins, minerals, fiber and phytonutrients. Canola oil is a good source of healthy fats.

This Heart-Check Certified recipe is brought to you by CanolaInfo.

Nutrition Facts

Chunky Chicken, Vegetable and Rosemary Stew
CaloriesCalories
330 Per Serving
ProteinProtein
34g Per Serving
FiberFiber
9g Per Serving
×
Calories 330
Total Fat 10 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 4.0 g
Cholesterol 70 mg
Sodium 135 mg
Total Carbohydrate 26 g
Dietary Fiber 9 g
Sugars 5 g
Protein 34 g

Dietary Exchanges
1 starch, 2 vegetable, 4 lean meat

Ingredients

Servings  6  

  • 1 tablespoon canola oil
  • 12 ounces boneless chicken breasts (cut into 1-inch pieces)
  • 1 tablespoon canola oil
  • 1 medium onion (cut into 8 wedges)
  • 3 medium carrots, quartered lengthwise and cut into thirds (about 1 cup)
  • 1 medium celery stalk, cut into 1-inch pieces (about ¼ cup)
  • 2 cups water
  • 2 dried bay leaves
  • 1/4 teaspoon crushed red pepper flakes
  • 1 can reduced-sodium navy beans (rinsed, drained)
  • 1 cup grape tomatoes (quartered)
  • 1/2 cup chopped, fresh Italian (flat-leaf) parsley
  • 1 tablespoon chopped, fresh rosemary

Directions

Tip: Click on step to mark as complete.

  1. In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.
  2. Add remaining 1 Tbsp canola oil, onion, carrot and celery. Sauté for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
  3. Stir in chicken, beans, tomatoes, Italian parsley and rosemary. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.
This Heart-Check Certified recipe is brought to you by CanolaInfo.

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