Chicken Vegetable Stew



7 servings (serving size: 2 cups)

Recipe from

Cooking Light

Nutritional 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


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


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.

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.

Gloria Hafer,

Cooking Light

October 2004
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