Chicken Continental

• 份量: 4 servings
• 准备时间: 15 minutes
• 总时间: 1 hour

配料

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

步骤

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.

营养

• 每份大小: 1
• 卡路里: 636
• 总脂肪: 16 g
• 饱和脂肪: 3 g
• 不饱和脂肪: 12 g
• 反式脂肪: 0 g
• 胆固醇: 102 mg
• 钠: 603 mg
• 总碳水化合物: 74 g
• 膳食纤维: 9 g
• 总糖: 11 g
• 蛋白质: 50 g