Chicken Continental

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 1 hour

材料

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

手順

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.

栄養

• サービングサイズ: 1
• カロリー: 636
• 脂肪総量: 16 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 12 g
• トランス脂肪: 0 g
• コレステロール: 102 mg
• ナトリウム: 603 mg
• 炭水化物総量: 74 g
• 食物繊維: 9 g
• 糖質総量: 11 g
• タンパク質: 50 g