Have dinner on the table in under an hour with Sandi Richard‘s hearty chicken stew. She likes to double this recipe and make pot pies using store-bought butter puff pastry.
Amazing chicken stew
Serves 6
Prep time: 20 minutes
Cook time: 30 minutes
Ingredients:
1 1/2 cups basmati or white rice
Cooking spray
1 lb or 450 g boneless skinless chicken breasts
1 tsp lemon pepper
1/4 tsp fresh pepper
1/4 tsp garlic and herb seasoning, salt-free
2 tsp Worcestershire sauce
1 onion
3 celery ribs
12 mushrooms
3 cups fresh broccoli florets (3/4 lb or 340 g)
2 cups carrots, cut (1/2 lb or 225 g)
1 can cream of chicken soup, reduced sodium (10 fl oz or 284 ml)
1 cup water
Method:
Combine rice and water in a large microwave-safe pot with lid. Microwave on high for eight minutes, then on medium for eight minutes.
While rice is cooking, spray a large, heavy stove-top pot with cooking spray. Cut chicken into bite-sized pieces and add to pan as you cut. Cook at medium-high. Toss until meat is no longer pink. Add spices and Worcestershire sauce. Stir.
Chop onion and slice celery and mushrooms. Add to pan as you cut. Rinse broccoli and carrots in a colander. Cut into bite-sized chunks and add to pan. Add soup and gradually stir in water. Simmer until hot and flavours have combined, approximately 15 minutes. Check to make sure you can pierce a carrot easily with a fork.
Serve stew over rice.
Per serving: calories 351, fat 3.4 g, protein 26 g, carbohydrate 54.4 g, fibre 6.2 g, sodium 431 g
From The Healthy Family by Sandi Richard
cookingfortherushed.com
@sandi_richard