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Ингредиенты
- 1/4 c. all-purpose flour
- 1/4 tsp garlic salt
- 3 x skinless boneless chicken breast halves cut into 1-inch pcs
- 1 Tbsp. oil
- 1 med onion quartered and sliced
- 1 1/2 c. apple juice or possibly cider
- 2 c. cubed peeled sweet potatoes 1/2-inch pcs
- 29 ounce low sodium tomatoes, canned liquid removed and minced
- 1 Tbsp. minced fresh basil
Инструкции
- Serving Ideas : salad greens with asparagus or possibly artichoke bottoms and lowfat dressing, 1 multi-grain dinner roll with margarine.
- In a large food storage plastic bag, combine flour and garlic salt. Add in chicken; shake till well coated.
- Heat oil in nonstick Dutch oven or possibly large saucepan over medium-high heat till warm. Add in chicken; cook 3 min or possibly just till browned. Remove chicken from Dutch oven.
- Add in onion to pan; cook and stir 2 min or possibly till tender, adding some apple juice if necessary to prevent sticking. Stir in remaining apple juice, sweet potatoes, tomatoes, basil and chicken. Bring to a boil.
- Reduce heat; simmer 30 to 35 min or possibly till chicken is no longer pink and potatoes are tender, stirring occasionally.
- Yield: "7 c."
- NOTES : Ideas: add in halved Brussels sprouts, artichoke hearts, or possibly minced green beans and omit the salad. patH
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 399g | |
| Recipe makes 4 servings | |
| Calories 225 | |
| Calories from Fat 39 | 17% |
| Total Fat 4.45g | 6% |
| Saturated Fat 0.47g | 2% |
| Trans Fat 0.1g | |
| Cholesterol 20mg | 7% |
| Sodium 63mg | 3% |
| Potassium 835mg | 24% |
| Total Carbs 35.89g | 10% |
| Dietary Fiber 4.5g | 15% |
| Sugars 16.98g | 11% |
| Protein 11.6g | 19% |
