Chicken Continental

• परोसना: 4 servings
• सक्रिय समय: 15 minutes
• कुल समय: 1 hour

सामग्री

3 tablespoons extra-virgin olive oil

4 skinless and boneless chicken breasts

1 15-ounce can chopped tomatoes

1 to 1-1/2 cups low-sodium chicken broth

3 tablespoons low-sodium soy sauce

1 large onion, cut into 8 wedges

2 - 3 cloves garlic, minced

4 large red potatoes, cut in quarters

3 - 4 carrots, peeled and cut into 1-inch pieces

2 celery stalks, cut into 1-inch pieces

freshly ground black pepper to taste

निर्देश

Heat the olive oil in a large Dutch oven.

Add the chicken and cook over medium heat for 4 to 5 minutes on each side, until lightly browned.

Add the tomatoes, chicken broth and soy sauce and stir to blend.

Lay the onion wedges, garlic, potatoes, carrots and celery on top of the chicken.

Using a wooden spoon arrange the ingredients so they are partially submerged in the liquids.

Bring to a boil then reduce heat to low and simmer for about 45 minutes or until the vegetables are fork tender.

As the stew simmers, continue to arrange the ingredients so they cook evenly in the liquids.

पोषण

• सेवा का आकार: 1
• कैलोरीज़: 636
• कुल वसा: 16 g
• संतृप्त वसा: 3 g
• असंतृप्त वसा: 12 g
• ट्रांस वसा: 0 g
• कोलेस्ट्रॉल: 102 mg
• सोडियम: 603 mg
• कुल कार्बोहाइड्रेट: 74 g
• आहार फाइबर: 9 g
• कुल शर्करा: 11 g
• प्रोटीन: 50 g