Harvest Stew
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Serves6 (1 1/2 cups each)
SWAP ScoreWhat's this?
Ingredients
- 3/4 tablespoon vegetable oil
- 3/4 cup onion, diced
- 1/3 cup carrots, peeled and diced
- 1/2 cup celery, diced
- 1 tablespoon all purpose-flour
- 1/3 teaspoon chicken bouillon, low sodium
- 1 1/4 cups water
- 1/8 teaspoon salt-free seasoning
- 1/3 teaspoon garlic powder
- 1 cup diced tomatoes, low sodium, drained
- 1 cup sweet potatoes, peeled, cubed 1"
- 1/2 cup red potato, unpeeled, cubed 1"
- 1 cup chicken breast, boneless and skinless, cooked, diced
- 1 15-ounce can great northern beans,low sodium, drained, rinsed
- 1/2 cup baby spinach, chopped
Directions
- Heat vegetable oil in a large pot over medium heat. Cook onions, carrots, and celery for 5 minutes allowing them to brown slightly.
- Sprinkle flour over the vegetables. Stir well. Add chicken base and water. Stir constantly. Bring to a boil.
- Reduce heat to medium. Stir in salt-free seasoning and garlic powder. Cook uncovered for 2 minutes.
- Add tomatoes, sweet potatoes, and red potatoes. Simmer uncovered for 15 minutes or until potatoes are tender. Stir frequently.
- Add chicken, beans, and spinach. Stir.
- Continue to simmer uncovered for 10 minutes. Serve hot
Recipe Tips
Use any type of chicken.
Nutrition Facts
Harvest Stew
Amount Per Serving (1 1/2 cups eachg)
Calories 164
Calories from Fat 27
% Daily Value*
Total Fat 3g
5%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 20mg
7%
Sodium 91mg
4%
Potassium 712mg
20%
Total Carbohydrates 25g
8%
Dietary Fiber 4g
16%
Sugars 6g
Protein 10g
20%
Vitamin A
167%
Vitamin C
36%
Vitamin D0%
Calcium
4%
Iron
8%
* Percent Daily Values are based on a 2000 calorie diet.
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