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Ингредиенты
- 1 lb red potatoes, scrubbed and cut into 1/2 inch cubes
- 1 x (14 1/2 ounce) can whole tomatoes, with juice
- 1 c. minced onions
- 1 c. reduced-sodium, defatted chicken broth
- 1/2 c. frzn Lima beans
- 1 c. corn
- 1 lb skinless, boneless chicken breat, cut into large chunks
- 1 Tbsp. molasses
- 1/2 tsp kosher salt
- 1/4 tsp freshly grnd black pepper
- 1/8 tsp cayenne pepper
- 1 Tbsp. tomato paste (optional)
Инструкции
- Simmer the potatoes, tomatoes, and onions in the broth till the potatoes start to soften, about 7 min. Add in the Lima beans, corn and chicken, and cook till the chicken turns white all the way through, about 12 min. Add in the remaining ingredients and simmer at least 20 min. Like all stews, this will taste best if it is allowed a long, slow cooking time. If you don't want to eat it right away, you may want to thicken it up with a Tbsp. of tomato paste.
- Serves 4.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 243g | |
| Recipe makes 4 servings | |
| Calories 207 | |
| Calories from Fat 5 | 2% |
| Total Fat 0.61g | 1% |
| Saturated Fat 0.13g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 407mg | 17% |
| Potassium 1196mg | 34% |
| Total Carbs 44.66g | 12% |
| Dietary Fiber 7.8g | 26% |
| Sugars 9.41g | 6% |
| Protein 8.33g | 13% |
