Heart Healthy Chicken Stew

Ingredients

1 medium onion diced
2 teaspoons garlic minced
1 tablespoon olive oil
3 carrots peeled and sliced
1/2 pint Brussel sprouts halved
2 yams diced
3 celery stalks cut 1/2 inch thick
1 pound skinless boneless chicken breast halves cubed
32 ounces defatted chicken broth
3 tablespoons tomato paste
2 teaspoons cumin
1 teaspoon dried thyme
2 teaspoons chili powder
3/4 cup red wine
3/4 cup wild rice
1/2 cup frozen peas
1/2 cup frozen corn

Preparation

1
Saute onions and garlic in olive oil for a few minutes. Add carrots, Brussels sprouts, yams, and celery stalks and saute a bit longer, adding a bit of defatted chicken stock if necessary.
2
Dredge chicken breast with cumin, thyme, and chili powder in a plastic bag. Saute in a nonstick skillet, again with a bit of broth, if necessary.
3
Combine the partially cooked chicken breast with the vegetables in a Dutch oven. Add the tomato paste and chicken broth to make a paste, then add the rest of the broth and the wine.
4
Add the wild rice, cover and simmer for about 35 minutes or until the rice is tender. Add the frozen vegetables and cook for another ten minutes.

Tools

 



Yield:

4.0 servings

Added:

November 30, 2009

Creator:

Anonymous

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