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Chicken Vegetable Stew

Yield 7 servings (serving size: 2 cups)

Ingredients

  • 1 tablespoon olive oil
  • 4 chicken thighs (about 1 pound), skinned
  • 2 chicken breast halves (1 pound), skinned
  • 4 cups (1-inch) cubed red potato (about 1 1/4 pounds)
  • 3 cups (1-inch-thick) slices carrot (about 1 pound)
  • 1 1/2 cups (1-inch) pieces onion
  • 1 1/2 teaspoons garlic powder
  • 1 teaspoon onion powder
  • 3/4 teaspoon black pepper
  • 3/4 teaspoon salt
  • 4 (14-ounce) cans fat-free, less-sodium chicken broth
  • 1/4 cup all-purpose flour
  • 3/4 cup water
  • 1 (16-ounce) package frozen green peas

Nutrition Information

  • calories 332
  • caloriesfromfat 23 %
  • fat 8.4 g
  • satfat 2 g
  • monofat 3.7 g
  • polyfat 1.7 g
  • protein 27.8 g
  • carbohydrate 35.2 g
  • fiber 6.9 g
  • cholesterol 56 mg
  • iron 3 mg
  • sodium 813 mg
  • calcium 56 mg

How to Make It

  1. Heat the oil in a large Dutch oven over medium-high heat. Add chicken to pan; cook 5 minutes, browning on all sides. Add potato and next 6 ingredients (through salt); stir well. Add broth; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until chicken is done.

  2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and water, stirring with a whisk until smooth. Add flour mixture and peas to pan. Bring to a boil; cook 5 minutes. Remove chicken from pan; cool slightly. Remove chicken from bones; discard bones. Return chicken to pan; stir to combine.