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Chicken Stew Recipe

Download Chicken Stew Recipe pdf document (42k) handout.

Ingredients

  • 8 pieces of chicken, breasts or legs
  • 1 cup of water
  • 2 small garlic cloves, minced
  • 1 small onion, chopped
  • 1 ½ teaspoons of salt
  • ½ teaspoon of ground black pepper
  • 3 medium tomatoes, chopped
  • 1 teaspoon of parsley, chopped
  • ¼ cup of celery, finely chopped
  • 2 medium potatoes, peeled and chopped
  • 2 small carrots, chopped
  • 2 bay leaves

Instructions

  1. Remove the skin and any extra fat from the chicken, and throw it away. In a large skillet, combine chicken, water, garlic, onion, salt (as little as possible), pepper, tomatoes, and parsley. Tightly cover, and cook over low heat for 25 minutes.
  2. Add celery, potatoes, carrots, and bay leaves, and continue to cook for 15 more minutes or until chicken and vegetables are tender. Remove bay leaves before serving

Yield: 8 servings. Serving size: 1 piece of chicken, each serving provides:

  • Calories: 206
  • Total fat: 6 g
  • Saturated fat: 2 g
  • Cholesterol: 75 mg
  • Sodium: 489 mg
  • Total fiber: 2 g
  • Protein: 28 g
  • Carbohydrates: 10 g
  • Potassium: 493 g

Quick Fact - This recipe is lower in saturated fat and cholesterol because:

  • The dish is made with chicken without the skin, and extra fat is removed.
  • No fat is added. The dish is flavored with vegetables and seasonings, and it is cooked slowly in water (moist heat) instead of fat.

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Information on this page is taken from the English print version of “Your Heart, Your Life, A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.

Last Updated March 2012

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