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Add a photoItalian Chicken Stew is an easy, quick, delicious and healthy, low fat, low calories, low carbohydrates, Weight Watchers (6) PointsPlus recipe for a hearty meal. Made with chicken, onions, tomatoes, white beans, and spinach. It is well seasoned with fennel seed, basil, oregano, garlic, salt, black pepperand Rosemary for a great Italian style meal and all done on the stove top.
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″ thick wedges)
- 1/2 tsp fennel seed
- 1 (15 oz) can cannellini beans or other white beans, (drained, rinsed)
- 1 (14-1/2 oz) can 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) bag 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 166g | |
| Recipe makes 6 servings | |
| Calories 135 | |
| Calories from Fat 46 | 34% |
| Total Fat 5.2g | 7% |
| Saturated Fat 0.78g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 689mg | 29% |
| Potassium 416mg | 12% |
| Total Carbs 16.05g | 4% |
| Dietary Fiber 5.6g | 19% |
| Sugars 3.12g | 2% |
| Protein 5.31g | 8% |
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