Autumn Medley Stew

Ingredients:

  • 2 cans stewed tomatoes (15 oz. cans approx.)
  • 1 yellow onion, cut into strips
  • 2-3 med. carrots, sliced into coins
  • 1 green pepper, coarsely chopped
  • 2 Idaho potatoes, raw, diced
  • 3 chicken half-breasts, without skin
  • 2 cups water (optional - add 2 packets low sodium chicken broth)
  • 4 cups cooked rice
  • 1/2 tsp. black pepper
  • 1 tsp. rosemary
  • 1 tsp. Italian seasoning
  • 4 cloves garlic, crushed

Directions:

  1. In a large soup kettle, simmer chicken breasts in 2 cups of water (or chicken broth). Add onion to chicken as it simmers. While it's cooking, you can slice other vegetables. When chicken is cooked throughout, remove and set aside.
  2. Add tomatoes, potatoes, carrots, peppers and spices to onion and broth mixture. Continue to simmer.
  3. Break chicken into chunks, de-bone and add to stew. Simmer 30 minutes, or until carrots and potatoes are done. Add rice and simmer 10 more minutes. Makes about 8 servings.

Notes:

Percent calories from: Protein, 24%; Carbohydrate, 70%; Fat, 6%.

Print Recipe

Yield: 8 servings
Calories: 214
Sodium: 200 mg
Fiber: 4.5 g
Cholesterol: 22 mg

Photo Credit:
Shauna Havey
(Recipe Photo Contest Winner)

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