Simple and Tasty! Here is a great Italian stew full of protein that is sure to fill everyone’s belly and satisfy their taste buds without all of the empty calories. Of course, it would be even better with a great loaf of crusty bread, but then it ruins the value of the meal. Just simply sprinkle with grated parmesan and serve with Garden Fresh Salad.

Italian Chicken Stew

Tessa Ludwig

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Prep Time 20 mins

Cook Time 1 hr

Total Time 1 hr 20 mins

Course Main Course

Cuisine Italian

Servings 8

Calories 281 kcal

Equipment

Stock Pot

large cutting board

Ingredients

 

• 3.5 LBS Chicken breast
• 6 cups water
• 1 tsp sea salt
• 1 tbsp olive oil
• 1/2 onion diced preferably sweet
• 4 celery stalks sliced
• 4 carrots peeled and sliced about 1 cup
• 2 14.5 oz canned petite diced tomatoes
• 2 tbsp tomato paste
• 1 tbsp better then bouillon
• 4 cups saved chicken stock
• 1/2 cup fresh chopped basil
• Sea salt and pepper to taste

Instructions

 

• Place raw chicken breast in a stock pot with the 6 cups of water and 1 tsp of salt. Bring chicken to a boil covered. Once at a boil turn down and let simmer for 45 minutes. When done remove chicken from pot and place on a cutting board to cool. Save 4 cups of the water/broth that you cooked the chicken in and set aside.
• In the same stock pot you cooked the chicken in, heat olive oil, add onion, celery, and carrot. Allow vegetables to sautee until tender. Add the 2 cans of petite diced tomatoes (undrained). Let simmer for 2-4 minutes. Add the tomato paste, 4 cups of chicken stock, and Better then Bouillon. Now that the chicken has cooled, shred, stir into the vegetables and chicken stock. Stir in the fresh chopped basil. Salt and pepper to taste.

Notes

This recipe makes 8 servings. One serving is 1 ½ cups. Calories per serving: 281; Fat: 5g; Carbs: 12g; Protein: 47g.

Nutrition

Calories: 281kcal

Keyword Chicken, Soup, Stew, Vegetables

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Garden Fresh Salad

Tessa Ludwig

I make this salad almost every single night of the week. I also have it at lunch many days with left-over meat tossed into it. This is so easy, the specialty vinegar gives it so much great flavor.

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Prep Time 10 mins

Course Salad, Side Dish

Cuisine American

Servings 5 :3/4 cup servings

Calories 80 kcal

Ingredients

 

• 4 cups Mixed greens of choice I like the addition of arugula
• 2 green onion stalks or 1/8 of a sweet onion diced
• 1 1/2 oz of shredded sharp white cheddar I use Tillamook vintage reserve
• 1 TBS of olive oil (Kirkland extra virgin)
• 2 TBS of Traditional aged balsamic vinegar from the specialty vinegar store (I use a garlic cilantro flavored or serrano honey)
• sea salt and pepper to taste

Instructions

 

• Place mixed greens, onion, and cheese in an over sized bowl. Drizzle olive oil and vinegar on top. Salt and pepper. Then toss with salad tongs.

Nutrition

Serving: 0.75cupsSodium: 77.8mgSugar: 1.2gFiber: 0.5gPotassium: 72.7mgCholesterol: 10mgCalories: 80kcalMonounsaturated Fat: 2gPolyunsaturated Fat: 0.3gSaturated Fat: 2.8gFat: 6.4gProtein: 3.4gCarbohydrates: 2.2g

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This will make enough to have plenty of left overs for your lunches for the week. Enjoy!