Here's a recipe I got at a Weight Watchers meeting, many years ago. I like to make this stew in the fall and winter. It's hearty, healthy, and delicious!
Chicken and Squash Stew
2 tsp. olive oil
1 c diced onion
3 c diced pared butternut squash
1 c diced carrot
2 c low sodium chicken broth
1/2 tsp dried thyme leaves
1/4 tsp salt
1/8 tsp freshly ground black pepper
1 bay leaf
10 oz skinless boneless chicken breast, cubed*
1 tbsp chopped fresh parsley
1. Place wide medium saucepan over medium-high heat 30 seconds; add oil and heat 30 seconds more. Add onions and cook, stirring often, til translucent, 4-5 minutes. Add squash and carrot, and cook, stirring, for 3 minutes.
2. Stir in broth, thyme, salt, pepper and bay leaf; bring mixture to a boil. Reduce heat to low and simmer, covered, 15 minutes.
3. With slotted spoon, remove 1 cup of solids, without bay leaf, to food processor or blender; add 1/2 cup liquid from saucepan and puree til smooth.
4. Transfer puree back to pan and bring to a boil. Reduce heat to low; add chicken and simmer until just cooked through, 4-5 minutes. Remove bay leaf, stir in parsley and serve immediately.
Serves 4.
* I bake or saute the chicken beforehand.
Per 1 cup serving: 186 calories / 5 g total fat / 5 g fiber / 20 g protein
Inspired by this post, I made this recipe tonight! I added celery and omitted the parsley, and it turned out pretty good. Thanks!
Posted by: Asparagirl | Tuesday, October 25, 2005 at 12:06 AM