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The Washington Post

Chicken Stew Provencal

Chicken Stew Provencal 3.000

James M. Thresher for The Washington Post

Cooking for One Oct 15, 2008

This fragrant stew reminiscent of the French countryside has a good balance of carbohydrates and protein to aid in recovery after a long run. It's filling but not heavy. It takes about 75 minutes to make, start to finish.

Herbes de Provence, called for in this recipe, is a mixture that usually includes basil, thyme, lavender, rosemary, sage, summer savory, thyme and/or fennel seeds. You can find it in the spice rack in larger grocery stores.

The recipe makes just enough to give you some, but not too many, leftovers. Divide the finished stew into thirds; freeze the remaining 2 individual portions for up to 3 months.


Servings: 3
Ingredients
  • 1 tablespoon olive oil
  • 2 (10 ounces) boneless, skinless chicken breasts, cut crosswise in half, then each half cut into thin strips
  • 1 medium onion, cut into thin wedges
  • 1 stalk celery, cut crosswise into 1/2-inch pieces
  • 1 medium carrot, cut into 1/2-inch pieces
  • 2 medium cloves garlic, minced
  • 1 cup low-sodium nonfat chicken broth
  • 14 ounces canned no-sodium diced tomatoes, plus their juices
  • 2 medium skin-on red potatoes, cut into 1-inch pieces
  • 1 teaspoon dried herbes de provence, crushed
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

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Directions

Heat the oil in a large pot over medium-high heat. Add the chicken and cook, turning the pieces occasionally, for 5 to 7 minutes or until they have browned on all sides.

Add the onion, celery, carrot and garlic; cook, stirring occasionally, for 5 minutes or until the onion is soft.

Add the broth, tomatoes with their juice, potatoes, herbes de Provence, salt and pepper, stirring to combine. Bring to a boil, then reduce the heat to low; cover and cook, stirring occasionally, for 45 minutes, until the chicken is cooked through and the potatoes are fork-tender. Serve hot.


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Recipe Source

Adapted from a recipe at RunnersWorld.com.

Tested by Tracy Dahl.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving: 269


% Daily Values*

Total Fat: 5g 8%

Saturated Fat: 1g 5%

Cholesterol: 27mg 9%

Sodium: 491mg 20%

Total Carbohydrates: 38g 13%

Dietary Fiber: 6g 24%

Sugar: n/a

Protein: 16g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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