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Diabetic : Chicken Chunk Stew
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From: MSN NicknameRain7s1  (Original Message)Sent: 9/16/2008 7:38 PM

Chicken Chunk Stew

Prep Time: 10 minutes
Cook Time: 45 minutes

Serves: 4

Ingredients

  • 2 teaspoons canola oil
  • 1 onion, peeled and cut into chunks
  • 3 carrots, peeled and cut into chunks
  • 1 pound skinless chicken breast, cut into chunks
  • 3 potatoes, cut into chunks
  • 12 ounces chicken broth
  • 1 cup water
  • 1 bay leaf
  • 1 teaspoon garlic powder
  • 1/2 teaspoon dried thyme leaves
  • 1/2 teaspoon dried ground sage
  • 1/4 teaspoon freshly ground black pepper to taste

    Preparation
    1. Place oil in Dutch oven pan or large saucepan and heat over medium heat. Allow oil to get hot; then add the onion and carrots. Saute until lightly browned, about 3 minutes.
    2. Add the rest of the ingredients. Cover and bring to a boil. Reduce heat to medium-low and cook until the potatoes and carrots are tender, about 30-35 minutes.
    3. Serve in soup bowls. Sprinkle with additional dried herbs for garnish if desired.
    4. To freeze leftovers: Portion leftover stew into individual servings in freezer bags or plastic freezer containers. Freeze up to 6 months. To defrost, place frozen stew in microwaveable container with a little water and microwave for 8-10 minutes.


  • Diet Exchange
    Other Carbohydrates: 0.0
    Very Lean Meat: 0.0
    Fat: 0.0
    Milk: 0.0
    Vegetable: 2.0
    Fruit: 0.0
    Lean Meat: 1.0
    Bread/Starch: 1.0

    <F />
    Nutrition Information
    Amount Per Serving
    Calories 280
     
    Calories from Fat 40
    Total Fat 4.5 g
    Saturated Fat 0.5 g
    Cholesterol 75 mg
    Sodium 200 mg
    Total Carbohydrate 26 g
    Dietary Fiber 4 g
    Sugars 5 g
    Protein 32 g
    Vitamin A 110%
    Vitamin C 45%
    Calcium 6%
    Iron 15%



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