Chicken and Vegetable Stew Italiano
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
3 Tablespoons flour1/2 teaspoon salt1/2 teaspoon pepper1 1/2 pounds boneless chicken breasts cut into 3/4" cubes2 tablespoons olive oil, divided1 cup onion chopped (1/2 medium)1 cup celery diced (2 stalks )1 tablespoon chopped garlic2 cups zucchini, halved lengthwise and cut into 1/2 " slices 1 cup diced, canned tomatoes, (fresh can be used but won't have the juice)1 (14 1/2 oz) can reduced sodium chicken broth1 tablespoon fresh basil, torn2 teaspoons fresh oregano, choppedsalt and pepper to taste
1. Combine flour, salt and pepper in a plastic bag. Add chicken pieces and shake to coat. Set aside.
2. Heat 1 tablespoon oil in a large saucepot or Dutch oven over medium high heat. Add onion and celery. Saute for 5 minutes, until vegetables are softened. Add garlic and saute for another 30 seconds. Transfer vegetables to a bowl and set aside.
3. Wipe down pot. Heat remaining oil over medium-high heat. Saute chicken on all sides, until golden brown, about 5 minutes.
4. Return sauteed vegetables to pot. Add zucchini, tomatoes and broth and bring to a boil. Reduce heat and simmer 10 minutes, until chicken is tender. Stir in basil and oregano, season with salt and pepper, and serve.
** I serve over egg noodles or rice to stretch out the meal (nutritiion not calculated).
2. Heat 1 tablespoon oil in a large saucepot or Dutch oven over medium high heat. Add onion and celery. Saute for 5 minutes, until vegetables are softened. Add garlic and saute for another 30 seconds. Transfer vegetables to a bowl and set aside.
3. Wipe down pot. Heat remaining oil over medium-high heat. Saute chicken on all sides, until golden brown, about 5 minutes.
4. Return sauteed vegetables to pot. Add zucchini, tomatoes and broth and bring to a boil. Reduce heat and simmer 10 minutes, until chicken is tender. Stir in basil and oregano, season with salt and pepper, and serve.
** I serve over egg noodles or rice to stretch out the meal (nutritiion not calculated).
Nutritional Info Amount Per Serving
- Calories: 214.7
- Total Fat: 6.2 g
- Cholesterol: 67.0 mg
- Sodium: 589.7 mg
- Total Carbs: 10.9 g
- Dietary Fiber: 2.3 g
- Protein: 28.1 g
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