Chicken and Lentil Stew (South Beach Diet Phase 2) |
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Prep Time: 15 Minutes Cook Time: 25 Minutes |
Ready In: 40 Minutes Servings: 8 |
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From most recent book. Haven't tried. This hearty, quick cooking stew tastes as if it had been simmered for hours. Double the recipe, it freezes beautifully. Ingredients:
1 tablespoon extra virgin olive oil |
1 small onion, finely chopped |
2 garlic cloves, minced |
1/4 teaspoon dried basil |
1/4 teaspoon dried oregano |
1/8 teaspoon fresh ground black pepper |
salt |
1 tablespoon tomato paste |
1 lb boneless skinless chicken breast, cut crosswise into 1/2 in. slices |
15 ounces lentils, can drained and rinsed |
14 1/2 ounces diced tomatoes, with juices |
3/4 cup low sodium chicken broth |
4 ounces baby spinach (4 cups) |
Directions:
1. In a medium saucepan, heat oil over medium heat. Add onion, garlic, basil, oregano, pepper, and a pinch of salt; reduce heat to medium-low and cook, stirrring occasionally, 4 minutes.
2. Stir in tomato paste and cook 3 minutes longer.
3. Stir in chicken breasts and cook for 1 minute. Add lentils, tomatoes, and their juices, and broth. Bring to a gentle simmer, reduce heat to low, cover and cook until chicken is cooked through, 7 to 10 minutes.
4. Stir in spinach, cover, and cook 1 minute longer or until spinach wilts. Season with salt and pepper to taste and serve warm.
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