southern chicken stew garlic toast
Ingredients:
  • (1 cup) red bell pepper, chopped
  • (3/4 cup) yellow onion, chopped
  • (1/2 cup) celery, chopped
  • (1 Tbsp.) peanut oil
  • (1 Tbsp.) all-purpose flour
  • (1 lb.) skinless, boneless chicken thighs, cut into 1/2 in. pieces
  • (2 cups) fat-free, less-sodium chicken broth
  • (2 Tbsp.) no-salt-added tomato paste
  • (1 tsp.) dried thyme
  • (1/2 tsp.) salt
  • (1/2 tsp.) hot pepper sauce
  • (10 oz. package) frozen whole-kernel corn, thawed
  • (10 oz. package) frozen baby lima beans, thawed
  • (6 slices) Italian bread, toasted
  • (2 cloves) garlic, halved
Servings

6

Lunch

Southern Chicken Stew w/Garlic Toast

Crispy chicken simmered with corn and lima beans in a savory chicken broth and served with crispy garlic toast.

Preparation Time

About 15 minutes

Cook Time

About 40 minutes

    Instructions

  1. 1Spray a large Dutch oven with cooking spray, place over medium-high heat. Add bell pepper, onion and celery, cook 5 minutes, stirring every few minutes.
  2. 2Meanwhile, toss flour with chicken in a separate bowl. Add oil and floured chicken to pan, cook 2 minutes. Add broth, bring to a boil, then stir 1 minute.
  3. 3Add tomato paste, thyme, salt, hot sauce, corn and lima beans. Cover, reduce heat to medium-low and simmer
    30 minutes.
  4. 4Serve stew with a slice of toasted bread rubbed with garlic.

Nutritional Information

Serving Size: 1 cup, 1 slice bread



Amount Per Serving:

  • Calories 319
  • Total Fat 9.2 g
  • Total Carbohydrate 38 g
  • Protein 22.4 g
  • Cholesterol 50 mg
  • Sodium 596 mg
  • Fiber 5.8 g

Additional Information

Recipe Category: Lunch

Recipe Subcategory: Soups and Stews

Recipe Ethnicity: N/A

Dietetic Info:

  • Glycemic Index:
  • Gluten Free: No

Vegetarian/Allergen Info: Contains Poultry, Peanuts

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.