Chicken and Green Bean Stew
Servings: 4
Ingredients:
Chicken and Green Bean Stew
Photography by Yvonne Duivenvoorden
| Nutritional Info | |
| Per serving: about | - |
| cal | 618 |
| pro | 37 g |
| total fat | 17 g |
| sat. fat | 3 g |
| carb | 80 g |
| fibre | 9 g |
| chol | 176 mg |
| sodium | 740 mg |
| % RDI: | - |
| calcium | 13% |
| iron | 40% |
| vit A | 11% |
| vit C | 63% |
| folate | 30% |
-
8 boneless skinless chicken thighs (1 lb/500 g)
2 tbsp (25 mL) all-purpose flour
2 tbsp (25 mL) vegetable oil
1 onion, chopped
3 cloves garlic, minced
1 tsp (5 mL) dried oregano
1/2 tsp (2 mL) each salt and pepper
1 can (28 oz/796 mL) stewed tomatoes
1/2 cup (125 mL) sodium-reduced chicken stock
2 cups (500 mL) green beans, trimmed and halved
2 tbsp (25 mL) minced fresh parsley
1 tbsp (15 mL) balsamic vinegar
12 oz (375 g) medium curly egg noodles, cooked
Preparation:
In large shallow Dutch oven, heat half of the oil over medium-high heat; brown chicken, about 5 minutes. Remove and set aside.
Add remaining oil to pan; saut?nion, garlic, oregano, salt and pepper over medium-high heat until onion is softened, about 4 minutes.
Add tomatoes and chicken stock; bring to boil, stirring and scraping up any browned bits. Return chicken to pan. Reduce heat, cover and simmer until juices run clear when chicken is pierced, about 12 minutes.
Add green beans; cook, uncovered, over medium-high heat until tender-crisp and sauce is thickened, about 10 minutes. Stir in parsley and vinegar. Serve with noodles.
Add remaining oil to pan; saut?nion, garlic, oregano, salt and pepper over medium-high heat until onion is softened, about 4 minutes.
Add tomatoes and chicken stock; bring to boil, stirring and scraping up any browned bits. Return chicken to pan. Reduce heat, cover and simmer until juices run clear when chicken is pierced, about 12 minutes.
Add green beans; cook, uncovered, over medium-high heat until tender-crisp and sauce is thickened, about 10 minutes. Stir in parsley and vinegar. Serve with noodles.
Source
Canadian Living Magazine: November 2007
Comment reported
Thank you for reporting this comment as inappropriate.
Back to Comments »