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Chicken Thigh Stew

Serves 2 | Serving Size: 1.5 cups each
Total Time: 25 min | Prep: 5 min | Cook: 20 min
Many recipes call for chicken breast because it is low in fat and calories. But chicken thighs, used in the right proportion in a recipe can still yield a healthful result and their price is easy on the pocket book. Plus they have a delicious flavor in a stew.

olive oil spray
1/2 onion chopped
2 carrots sliced thin
1 bulb fennel, sliced
2 small boneless, skinless chicken thighs
1 large red potato, with peel, sliced
2 cups water
pinch each: thyme, bay leaf, rosemary
1 tsp garlic powder
dash black pepper
Lightly spray a Dutch oven pan and heat over medium high. Add the onions, carrots, and fennel and saute briefly. Cover until the vegetables are transparent about 3 minutes. Add the chicken and potatoes, stir; then add the water and seasonings. Bring the heat to a medium temperature so the stew simmers but does not boil. Cook covered until the chicken is done and the potatoes are tender, about 15 minutes.

Serve hot.
Chef's Tips:
This stew recipe is only 200 calories so you can add a little bread, salad, and milk or yogurt to your meal.
© Food and Health Communications
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Nutrition Facts
Serving Size 1.5 cups each
Servings Per Batch 2
Amount Per Serving
Calories 202 Calories from Fat 38
% Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 30mg 9%
Sodium 134mg 5%
Total Carbohydrate 31g 10%
Dietary Fiber 7g 26%
Sugars 4g
Protein 12g 24%
Vitamin A 105% • Vitamin C 45%
Calcium 9% • Iron 11%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.