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Spicy Black Bean Sausage Stew
Learn how to prepare all kinds of stews that can warm up even the coldest day or night.
Chunky Chicken Stew
Yield: Makes 2 servings
Ingredients:
1
teaspoon olive oil
1
small onion, chopped
1
cup thinly sliced carrots
1
cup fat-free reduced-sodium chicken broth
1
can (14-1/2 ounces) no-salt-added diced tomatoes
1
cup diced cooked chicken breast
3
cups sliced kale or baby spinach leaves
Preparation:
1.
Heat oil in large saucepan over medium-high heat. Add onion; cook and stir about 5 minutes or until golden brown. Stir in carrots and broth; bring to a boil.
2.
Reduce heat; simmer, uncovered, 5 minutes. Add tomatoes with juice; simmer 5 minutes or until carrots are tender. Add chicken; heat through. Add kale, stirring until wilted. Simmer 1 minute. Ladle into bowls.
Nutritional Information:
| Serving Size: 1 bowl stew (1/2 of total recipe) | |
| Fiber | 8 g |
| Carbohydrate | 31 g |
| Cholesterol | 66 mg |
| Saturated Fat | 1 g |
| Total Fat | 6 g |
| Calories from Fat | 18 % |
| Calories | 287 |
| Protein | 30 g |
| Sodium | 337 mg |
Dietary Exchange:
| Meat | 3 |
| Vegetable | 6 |
This recipe appears in:
Stews
