Chunky Chicken, Vegetable and Rosemary Stew

Here’s a great one-pot meal to warm and soothe a hungry, weary body after a hard workout. By using chicken, vegetables and beans, this stew provides a serving of high-quality protein, carbohydrates, vitamins, minerals, fiber and phytonutrients. Canola oil is a good source of healthy fats.

Let stew stand 30 minutes to develop flavors and texture. It’s even better the next day!

• 1 Tbsp (15 mL) canola oil
• 12 oz boneless chicken breasts, cut into 1-inch (2.5-cm) pieces 350 g
• 1 Tbsp (15 mL) canola oil
• 1 medium onion, cut in 8 wedges
• 3 medium carrots, quartered lengthwise and cut into thirds
• 1 medium celery stalk, cut into 1-inch (2.5-cm) pieces
• 2 cups (500 mL) water
• 2 dried bay leaves
• 1/4 tsp (1 mL) crushed red pepper flakes
• 1 can (15 oz/426 mL) reduced-sodium navy beans, rinsed and drained
• 1 cup (250 mL) grape tomatoes, quartered
• 1/2 cup (125 mL) chopped fresh Italian parsley
• 1 Tbsp (15 mL) chopped fresh rosemary
• 3/4 tsp  (4 mL) salt

In Dutch oven, heat 1 Tbsp (15 mL) canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.

Add remaining 1 Tbsp (15 mL) canola oil, onion, carrot and celery. Sauté for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.

Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.

Yield: 6 servings.  Serving Size: 1 cup (250 mL).

Per Serving 

Calories 220
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 50 mg
Sodium 380 mg
Carbohydrates 17 g
Fibre 6 g
Protein 22 g

Recipe Courtesy of Canola Info