Chicken & Carrot Stew
This stew is so tasty and nutrient rich! I enjoy taking leftovers for lunch. Be sure to measure an appropriate portion for your pouch because it is very easy to get ahead of the pouch with a stew.
1 tablespoon olive oil
4 skinless, boneless chicken breast halves (450g) cut crosswise into quarters
2 tablespoons flour
1 large onion cut into 2cm chunks
3 cloves garlic, minced
450g peeled “baby” carrots
2/3 cup low-sodium chicken broth
1/2 teaspoon dried marjoram
1/4 teaspoon ground ginger
Salt & Pepper to taste
In a large nonstick frying pan, heat the oil over moderate heat. Dredge the chicken in the flour, shaking off the excess. Sauté for 2 minutes per side or until lightly browned. With a slotted spoon, transfer the chicken to a plate.
- Add the onion and garlic to the pan and sauté for 7 minutes or until the onion is tender. Add the carrots, tossing to coat. Add the broth, 2/3 cup of water, the marjoram, ginger and bring to a boil. Reduce to a simmer and cook for 7 minutes or until the carrots are crisp-tender.
- Add the chicken, cover and cook for 4 minutes or until he chicken and carrots are tender.
Serves 4 (normal).
Per normal serving: Calories 248; Fiber 5g; Protein 29g; Total Fat 5g; Saturated Fat 1g; Cholesterol 66mg; Sodium 565mg.