Entrees-Poultry or Seafood - I Got Stew, Babe -- 5 1/2 pts -- Balsamic Chicken & roasted veggies




JaneStarr
03-03-2000, 10:43 PM
I haven't tried this yet. Jane
* Exported from MasterCook *

I Got Stew, Babe -- 5 1/2 pts

Recipe By :Crazy Plates by Janet & Greta Podleski
Serving Size : 6 Preparation Time :0:00
Categories : Chicken Lowfat
Stews

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 cups cubed red potatoes -- unpeeled
2 cups baby carrots -- whole
1 cup chopped red onions
2 tablespoon balsamic vinegar
1 tablespoon olive oil
1 clove garlic -- minced
1 1/2 teaspoon dried thyme
1 1/2 teaspoon dried rosemary
1 teaspoon dried tarragon
1/2 teaspoon salt
1/2 teaspoon black pepper
1 cup green beans -- sliced
1/2 cup dry white wine
6 boneless and skinless chicken breast
halves -- cut into 1-inch cubes
3 cups low sodium chicken broth -- low-fat
3 tablespoon all-purpose flour

1. Spray a large roasting pan with non-stick spray. Add potatoes, carrots, onions, vinegar, oil, garlic, 1 teaspoon thyme, 1 teaspoon rosemary, tarragon, salt, and pepper. Mix well. Roast, uncovered, at 425 degrees for 30 minutes. Stir once, halfway through cooking time. Add green beans and roast for 10 more minutes.

2. Meanwhile, pour wine into a large saucepan. Add remaining 1/2 teaspoon thyme and 1/2 teaspoon rosemary. Bring to a boil. Add chicken pieces and reduce heat to medium-high. Cook, uncovered, until chicken is cooked through, about 12 minutes.

3. Add roasted vegetables to chicken and wine. Stir in 2 1/2 cups of broth. In a small bowl, combine flour with remaining 1/2 cup broth and stir until lump free. Add flour mixture to chicken and vegetables. Cook until stew is bubbly and has thickened, about 3 minutes. Serve hot.

Per Serving From Source: Calories 298 Total Fat 4.6 g. (0.5 g. sat.) Protein 31 g Carbohydrates 29.5 g Fiber 3.8 g Cholesterol 65.8 mg. Sodium 362 mg % calories from fat 15

Description:
"Chicken Stew With Oven-Roasted Veggies & Balsamic Sauce"
Source:
"http://lowfatcooking.about.com"

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Per serving: 309 Calories (kcal); 4g Total Fat; (13% calories from fat); 32g Protein; 32g Carbohydrate; 68mg Cholesterol; 740mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

NOTES : MC5 Nutrition comes out to 6 pts per serving (309 cals). It probably depends on the size of the chicken breast halves. Jane
Nutr. Assoc. : 4716 0 0 0 0 0 0 0 0 0 0 0 0 0 -32900 0