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Chicken and Green Bean Stew

By The Canadian Living Test Ktichen

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Chicken and Green Bean Stew

This recipe makes 4 servings

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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

Ingredients

  • 8 boneless skinless chicken thighs, (1 lb/500 g total)
  • 2 tbsp all-purpose flour
  • 2 tbsp vegetable oil
  • 1 onion, chopped
  • 3 minced cloves of garlic
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 can (28 oz/796 ml) stewed tomatoes
  • 1/2 cup sodium-reduced chicken stock
  • 2 cups green beans, trimmed and halved
  • 2 tbsp minced fresh parsley
  • 1 tbsp balsamic vinegar
  • 12 oz 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.

Source : Canadian Living Magazine: November 2007

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