Courtesy of Shop-N-Kart
http://www.ashlandshopnkartln.com

Chicken and Rice Stew with Sweet Vegetables

Diet Type: Low Fat

Cooking Time: 30 minutes - one hour

Ingredients:

  1 large Spanish onion, chopped
  3 stalks celery, sliced
  4 cups water or fat-free chicken stock (water used in nutrition analysis)
  1 small butternut squash, peeled, cut into 1
  2 cups cooked and shredded chicken
  black pepper to taste
  1 tablespoon olive oil
  2 cloves garlic, minced
  2 cups green cabbage, cut into 1
  2 cups cooked brown rice (or 3/4 cup uncooked)
  2 teaspoons salt
  1/2 teaspoon dried rosemary
  1/2 teaspoon dried Thyme
  1/2 teaspoon Savory
 
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.

Servings: 6

Author: Polly Pitchford, Full Spectrum Health™

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 6
Amount Per Serving 
Calories 198
Calories from Fat 40
 % Daily Value*
Total Fat 4g7%
  Saturated Fat 1g4%
  Mono Fat 2g 
  Poly Fat 1g 
Cholesterol 36mg12%
Sodium 834mg35%
Total Carbs 24g8%
  Dietary Fiber 3g11%
Protein 16g 
Iron10%
Calcium6%
Vitamin C18%
Vitamin E2%
Vitamin A25%
Vitamin B-122%
Vitamin B-620%
Pantothenic acid7%
Niacin26%
Riboflavin6%
Thiamin7%
Folate8%
Selenium21%
Manganese45%
Copper5%
Zinc7%
Potassium11%
Phosphorus16%
Magnesium15%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.