Heart Healthy Chicken Stew

Photo: flickr user Joost J. Bakker IJmuiden

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

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.

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.

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.

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.