Chicken and Lentil Stew - 16g Carbs, 7g Fiber
From: The South Beach Diet Supercharged
This hearty, quick-cooking stew tastes as if it had been simmered for hours.
Prep Time: 5 min
Cook Time: 30 min
Total Time: 35 min
Servings: 6
1 Tbsp olive oil, extra-virgin
1 small onion, finely chopped
2 cloves garlic, minced
1/4 tsp basil, dried
1/4 tsp oregano, dried
1/2 tsp black peppercorns, freshly ground, divided
2 pinch salt, divided
1 Tbsp tomato paste
16 oz chicken breast, boneless, skinless, cut crosswise into 1/2-inch slices
15 oz brown lentils, canned, drained and rinsed
14 1/2 oz tomatoes, diced, with juices
3/4 cup broth, chicken, fat-free, less sodium
4 oz spinach, baby, about 4 cups
1. In a medium saucepan, heat oil over medium heat. Add onion, garlic,
basil, oregano, pepper, and a pinch of salt; reduce heat to medium-low
and cook, stirring occasionally, 4 minutes.
2. Stir in tomato paste and cook 3 minutes longer. Stir in chicken and
cook for 1 minute. Add lentils, tomatoes and their juices, and broth.
3. Bring to a gentle simmer, reduce heat to low, cover, and cook until
chicken is cooked through, 7 to 10 minutes.
4. Stir in spinach, cover, and cook 1 minute longer, or until spinach
wilts. Season with salt and pepper to taste and serve warm.
TIP: Double the recipe; it freezes beautifully.
Servings: 6
Nutrition per Serving:
186 Calories, 4g Total Fat, 1g Saturated Fat, 423mg Sodium,
16g Carbs, 7g Dietary Fiber, 21g Protein
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