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Chicken and Rice Stew with Sweet Vegetables |
Diet Type: Low Fat
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Cooking Time: 30 minutes - one hour
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Ingredients:
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1 large Spanish onion, chopped |
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3 stalks celery, sliced |
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4 cups water or fat-free chicken stock (water used in nutrition analysis) |
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1 small butternut squash, peeled, cut into 1 |
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2 cups cooked and shredded chicken |
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black pepper to taste |
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1 tablespoon olive oil |
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2 cloves garlic, minced |
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2 cups green cabbage, cut into 1 |
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2 cups cooked brown rice (or 3/4 cup uncooked) |
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2 teaspoons salt |
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1/2 teaspoon dried rosemary |
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1/2 teaspoon dried Thyme |
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1/2 teaspoon Savory |
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Directions:
In a large soup pot, saute onion, garlic and celery in oil over medium heat until the vegetables are soft, about 5 minutes. Add seasonings and saute 1 minute more. Add water or stock, bay leaf and peppercorns, cover, bring to a boil. (If you’re using uncooked rice, add it at this point, lower heat to a gentle boil and cook for 30 minutes, then follow remaining directions). Add cabbage and squash and simmer 15 minutes. Add cooked rice, chicken, salt, pepper and celery leaves and simmer 5 minutes more.
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Servings: 6
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Author: Polly Pitchford, Full Spectrum Health™
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Nutrition Facts

Serving Size: 1 Servings per Recipe: 6
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Amount Per Serving |
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Calories 198 Calories from Fat 40
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% Daily Value*
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 | Total Fat 4g | 7% |  | Saturated Fat 1g | 4% |  | Mono Fat 2g | |  | Poly Fat 1g | |  | Cholesterol 36mg | 12% |  | Sodium 834mg | 35% |  | Total Carbs 24g | 8% |  | Dietary Fiber 3g | 11% |  | Protein 16g | |  | Iron | 10% |  | Calcium | 6% |  | Vitamin C | 18% |  | Vitamin E | 2% |  | Vitamin A | 25% |  | Vitamin B-12 | 2% |  | Vitamin B-6 | 20% |  | Pantothenic acid | 7% |  | Niacin | 26% |  | Riboflavin | 6% |  | Thiamin | 7% |  | Folate | 8% |  | Selenium | 21% |  | Manganese | 45% |  | Copper | 5% |  | Zinc | 7% |  | Potassium | 11% |  | Phosphorus | 16% |  | Magnesium | 15% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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