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Receta Heart Healthy Chicken Stew
by Global Cookbook

Heart Healthy Chicken Stew
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Ingredientes

  • 1 med onion diced
  • 2 tsp garlic chopped
  • 1 Tbsp. extra virgin olive oil
  • 3 x carrots peeled and sliced
  • 1/2 pt Brussel sprouts halved
  • 2 x yams diced
  • 3 x celery stalks cut 1/2 inch thick
  • 1 lb skinless boneless chicken breast halves cubed
  • 32 ounce defatted chicken broth
  • 3 Tbsp. tomato paste
  • 2 tsp cumin
  • 1 tsp dry thyme
  • 2 tsp chili pwdr
  • 3/4 c. red wine
  • 3/4 c. wild rice
  • 1/2 c. frzn peas
  • 1/2 c. frzn corn

Direcciones

  1. Saute/fry onions and garlic in extra virgin olive oil for a few min. Add in carrots, Brussels sprouts, yams, and celery stalks and saute/fry a bit longer, adding a bit of defatted chicken stock if necessary.
  2. Dredge chicken breast with cumin, thyme, and chili pwdr in a plastic bag. Saute/fry 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 in the tomato paste and chicken broth to make a paste, then add in the rest of the broth and the wine.
  4. Add in the wild rice, cover and simmer for about 35 min or possibly till the rice is tender. Add in the frzn vegetables and cook for another ten min.