One Potato, Two Potato Chicken Stew

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In her previous books, Sarah Schlesinger took the fat out of breakfasts, appetizers, soups, main courses, and desserts, with delicious results. Now, in 500 (Practically) Fat-Free One-Pot Recipes, she has streamlined the cooking process and delivered nutritious, affordable, mouth-watering meals with minimal cleanup. Not only do these recipes all meet the FDA definition of "low fat," with three grams of fat or less per serving, but they are also freezable, reheatable, easy-to-prepare meals for the...

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500 (Practically) Fat-Free One-Pot Recipes

Authors: SARAH SCHLESINGER

Date: December 1998

ISBN: 0375501142

Publisher: Villard

Hardcover

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One Potato, Two Potato Chicken Stew
Recipe from: 500 (Practically) Fat-Free One-Pot Recipes
by SARAH SCHLESINGER
Cookbook Heaven at Recipelink.com

Preparation Time: 15 minutes
Cooking Time: 35 minutes
Yield: 7 servings

2 1/4 cups low-sodium nonfat chicken broth
2 skinless boneless chicken breast tenderloins, about 4 ounces each, chopped
2 medium onions, sliced
4 scallions, sliced
2 cloves garlic, minced
1 jalapeno pepper, seeded and minced
4 medium stalks celery, sliced
2 medium tomatoes, chopped
1 cup diced potato
1 cup diced sweet potato
1/2 teaspoon dried oregano
2 bay leaves
1/2 teaspoon ground black pepper
1/4 cup chopped fresh parsley

Heat 1/4 cup broth in a large saucepan. Add chicken and sauté until no longer pink, about 8 minutes.
Add onions, scallions, garlic, jalapeno pepqer, and celery, and sauté until onion begins to soften, about 4 more minutes.
Stir in remaining broth, tomatoes, potato, sweet potato, oregano, bay leaves, and black pepper. Bring to a boil, reduce heat, cover, and simmer until chicken is cooked through and vegetables are just tender, about 18 minutes.
Remove bay leaves and serve topped with parsley.

Calories Per Serving: 145
Fat: 1 g
Cholesterol: 30 mg
Protein: 12 g
Carbohydrates: 23 g
Dietary Fiber: 3 g
Sodium: 159 mg

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