Caraway Chicken and Vegetable Stew
Caraway seeds are an overlooked spice in cooking. In this low calorie recipe it adds a fresh new flavor to chicken stew.
Ingredients
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3 pounds chicken thighs and/or bone-in breasts, skinned
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3-3/4 cups water
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2 teaspoons instant chicken bouillon granules
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1 teaspoon salt
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1 teaspoon caraway seeds, crushed
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1/4 teaspoon ground black pepper
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8 ounces fresh green beans, trimmed and cut into 2-inch-long pieces
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2 medium carrots, cut into 3/4-inch chunks
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2 stalks celery, bias-cut into 1/2-inch-thick slices
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2 cups sliced fresh shiitake, crimini, oyster, and/or button mushrooms
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1 cup pearl onions, peeled
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1/4 cup cold water
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1/4 cup all-purpose flour
Directions
1.
In a 4-quart Dutch oven, combine chicken, the 3 3/4 cups water, the bouillon granules, salt, caraway seeds, and pepper. Bring to boiling; reduce heat. Cover and simmer for 40 minutes. Stir in green beans, carrots, celery, mushrooms, and pearl onions. Return to boiling; reduce heat. Cover and simmer about 10 minutes or until chicken is tender.
2.
Remove chicken pieces from the stew; set aside to cool slightly. When cool enough to handle, remove meat from bones; discard bones. Cut up the meat; add to vegetable mixture in Dutch oven. In a small bowl, combine the 1/4 cup cold water and the flour; whisk until smooth. Add to stew. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. Makes 6 (1 1/3-cup) servings.
Note
If your diet allows, serve this hearty stew with your favorite bread.
Nutrition information
Calories 229, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, Cholesterol 107 mg, Sodium 783 mg, Carbohydrate 18 g, Total Sugar 3 g, Fiber 4 g, Protein 28 g. Exchanges: Vegetable 3, Lean Meat 3.
Percent Daily Values are based on a 2,000 calorie diet
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