Chicken Thigh Stew
Serves 2 | Serving Size: 1.5 cups each
Total Time: 25 min | Prep: 5 min | Cook: 20 min
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.
Ingredients:
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
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
Directions:
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.
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.
This stew recipe is only 200 calories so you can add a little bread, salad, and milk or yogurt to your meal.
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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. | |