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Add a photoItalian Chicken Stew is an easy, quick, delicious and healthy, low fat, low calories, low carbohydrates, WeightWatchers (6) PointsPlus recipe for a hearty meal. Made with chicken, onions, tomatoes, and spinach. It is well seasoned with fennel seed, basil, oregano, garlic, salt, black pepper and Rosemary for a great Italian style meal and all done on the stove top. Takes only 15 minutes to prepare and 25 minutes to cook. Makes 6 servings. Source:
Ингредиенты
- 2 tbsp olive oil
- 1-1/2 lbs boneless skinless chicken breasts, (cut into 1" cubes)
- 1 medium size onion, (cut into 1/2-inch thick wedges)
- 1/2 tsp fennel seed
- 1 (15 oz can cannellini beans or other white beans, (rinsed & drained)
- 1 can (14-1/2 oz) diced tomatoes, undrained
- 1/4 cup red wine or 1/4 cup water
- 1 tsp dried basil leaves
- 1 tsp minced garlic
- 1 tsp dried Rosemary leaves
- 1 tsp salt
- 1/2 tsp coarse ground black pepper
- 1/2 tsp dried oregano leaves
- 1 (6 oz) pkg. baby spinach leaves
Инструкции
- Heat the olive oil in a large skillet over medium-high heat. Add in chicken; cook and stir 10 minutes or until browned. Remove chicken from skillet. Add in onion and fennel seed; cook and stir over medium heat 5 minutes or until tender.
- Stir in the beans, tomatoes, red wine, basil, minced garlic, rosemary, salt, oregano and pepper. Bring to a boil, stirring frequently. Reduce heat to low; cover and simmer 3 minutes. Return chicken to skillet.
- Stir in spinach leaves. Cover and cook 5 minutes longer or until spinach is wilted.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 160g | |
| Recipe makes 6 servings | |
| Calories 149 | |
| Calories from Fat 50 | 34% |
| Total Fat 5.63g | 7% |
| Saturated Fat 0.91g | 4% |
| Trans Fat 0.02g | |
| Cholesterol 43mg | 14% |
| Sodium 501mg | 21% |
| Potassium 415mg | 12% |
| Total Carbs 4.45g | 1% |
| Dietary Fiber 1.3g | 4% |
| Sugars 1.64g | 1% |
| Protein 18.16g | 29% |
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