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Chunky Chicken, Vegetable and Rosemary Stew
Courtesy of CanolaInfo
Servings: 6
Prep Time: 10 Min. Cook Time: 35 Min. What you need:
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+ 2 Tbsp. canola oil, divided (15 mL)
+ 12 oz. boneless chicken breasts, cut into 1-in. (2.5-cm) pieces (350 g) + 1 medium onion, cut in 8 wedges + 3 medium carrots, quartered lengthwise and cut into thirds + 1 medium celery stalk, cut into 1-in. (2.5-cm) pieces + 2 c. water (500 mL) + 2 dried bay leaves + 1/4 tsp. crushed red pepper flakes (1 mL) + 1 can (15 oz./426 mL) navy beans, reduced-sodium, rinsed and drained + 1 c. grape tomatoes, quartered (250 mL) + 1/2 c. chopped fresh Italian parsley (125 mL) + 1 Tbsp. chopped fresh rosemary (15 mL) + 3/4 tsp. salt (4 mL) What to do:
1. In Dutch oven, heat 1 Tbsp (15 mL) 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 (15 mL) 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, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked. * TIP: Let stew stand 30 minutes to develop flavors and texture. It's even better the next day! * Recipe courtesy of Nancy Hughes and CanolaInfo. Nutritional information:
Calories: 220; Total Fat: 7g; Saturated Fat: 1g; Cholesterol: 50mg; Total Carbs: 17g; Fiber: 6g; Protein: 22g; Sodium: 380mg;
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