One Potato, Two Potato Chicken Stew
Preparation Time: 15 minutes
Cooking Time: 35 minutes
21/4 cups low-sodium nonfat chicken broth
2 skinless boneless chicken breast tenderloins, about 4 ounces each, chopped
2 medium onions, sliced
4 scallions, sliced
2 cloves garlic, minced
1 jalapeño pepper, seeded and minced
4 medium stalks celery, sliced
2 medium tomatoes, chopped
1 cup diced potato
1 cup diced sweet potato
1/2 teaspoon dried oregano
2 bay leaves
1/2 teaspoon ground black pepper
1/4 cup chopped fresh parsley
1. Heat 1/4 cup broth in a large saucepan. Add chicken and sauté until no longer pink, about 8 minutes.
2. Add onions, scallions, garlic, jalapeño pepper, and celery, and sauté until onion begins to soften, about 4 more minutes.
3. Stir in remaining broth, tomatoes, potato, sweet potato, oregano, bay leaves, and black pepper. Bring to a boil, reduce heat, cover, and simmer until chicken is cooked through and vegetables are just tender, about 18 minutes.
4. Remove bay leaves and serve topped with parsley.
Calories Per Serving: 145
Fat: 1 g
Cholesterol: 30 mg
Protein: 12 g
Carbohydrates: 23 g
Dietary Fiber: 3 g
Sodium: 159 mg
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Excerpted from 500 (Practically) Fat-Free One-Pot Recipes by Sarah Schlesinger Copyright© 1999 by Sarah Schlesinger. Excerpted by permission of Random House, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.