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Recipes

Mama's Chicken Stew
A light broth-based sauce, a novel twist as most stews go, supports the wonderful flavors of the vegetables.
  • 1 medium onion, coarsely chopped
  • 1/3 cup sliced celery
  • 3 garlic cloves, minced
  • 1 cup canned chicken broth diluted with 1 cup water, or 2 cups homemade chicken broth
  • 1 pound sweet potatoes, peeled and cut into 1/2-inch chunks
  • 1/2 cup thinly sliced carrots
  • 1/2 teaspoon thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 pound skinless, boneless chicken thighs, cut into 2-inch pieces
  • 1 pound stemmed spinach, coarsely chopped
  • 2 teaspoons cornstarch blended with 1 tablespoon water

1. In flameproof casserole or Dutch oven, combine onion, celery, garlic and 1/2 cup of diluted chicken broth. Simmer until onion is tender and liquid has almost evaporated, about 7 minutes.

2. Add sweet potatoes, carrots, thyme, salt, pepper and remaining 1-1/2 cups diluted broth, and cook for 5 minutes.

3. Add chicken, cover and cook until chicken and sweet potatoes are tender, about 8 minutes. Stir in spinach and cook until just wilted, about 3 minutes.

4. Stir cornstarch mixture into stew. Bring stew to a boil and cook until sauce is lightly thickened, about 2 minutes.


Nutritional Information
Per serving: 306 calories, 6g total fat, 1.5g saturated fat, 1.8g monounsaturated fat, 1.6g polyunsaturated fat, 7.3g dietary fiber, 28g protein, 36g carbohydrate, 95mg cholesterol, 602mg sodium.
Good source of: beta-carotene, fiber, folate, iron, lutein & zeaxanthin, magnesium, manganese, niacin, potassium, quercetin, riboflavin, selenium, vitamin B6, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
35