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Per serving:
Calories 359
total fat 5.2g
protein 24.8g
carbohydrates 53g
fibre 3.1g
Prep Time: 20 minutes
Eating time: 30 minutes |
| Amazing Chicken Stew on Rice
(serves 6)
1-1/2 cups basmati or white rice
3 cups water
cooking spray
3 (1 lb or 450 g) boneless skinless chicken breasts
1 tsp lemon pepper
1/2 tsp fresh pepper
1/4 tsp Mrs. Dash Garlic and Herb Seasoning
2 tsp Worcestershire Sauce
1 onion
3 stalks celery
12 mushrooms
3 cups frozen broccoli florets
2 cups frozen baby carrots
1 can (10 oz or 284 mL) cream of chicken soup
1 cup water
1. Cook the 1-1/2 cups of rice in 3 cups of water.
2. Spray a large heavy stove-top pot with cooking spray.
3. Cut chicken into bite-size pieces and add to pan as you cut. Cook at med-high. Toss until meat is no longer pink. Add spices and Worcestershire sauce. Stir.
4. Chop onion, slice celery and mushrooms. Add to pan as you cut.
5. Rinse broccoli and carrots in a colander and add to pan.
6. Add soup and gradually stir in water.
7. Simmer until hot and flavors have combined, approximately 15 minutes. (Check to make sure you can poke through a carrot with a fork.)
8. Serve stew over rice.
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