Lone Star Chicken Stew Recipe

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Ingredients:

Serving

vegetable oil, for sauteing
2 medium onions, diced
1 red bell pepper, diced
1 medium carrot, diced
2 celery ribs, diced
1 tsp sambal oelek
1 tsp dried oregano
6 -8 boneless chicken thighs, cut into chunks
1 cup chicken stock
2 (400 g) cans diced tomatoes (400g = approximately 13 oz, just under )
2 (420 g) cans cannellini beans, drained and rinsed (420g = approximately 13 oz, just over )
2 tbsp balsamic vinegar
sea salt, to taste (may not be needed at all if you're using the sambal oelek)
fresh ground black pepper , to taste
1/2 cup fresh coriander, chopped
1 cup sour cream, to serve (low-fat is fine )
1 cup tasty cheese, grated, to serve

Directions:

Heat oil in a - preferably non-stick - pan and sauté the onion, red bell pepper, carrot and celery until they begin to soften; add the sambal oelek and oregano and chicken pieces and cook, stirring regularly, so that the chicken and vegetables are well-coated with the sambal oelek and oregano, for about five minutes until the surfaces of the chicken pieces are well sealed.
Add the stock, tomatoes, beans, balsamic vinegar and seasonings; simmer covered for 20-25 minutes, stirring now and again, adding more stock if necessary; stir in the coriander.
Garnish with the sour cream and grated cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	147.08 Kcal (616 kJ)
Calories from fat	76.63 Kcal
		% Daily Value*
Total Fat	8.51g	13%
Cholesterol	20.1mg	7%
Sodium	348.57mg	15%
Potassium	311.01mg	7%
Total Carbs	11.67g	4%
Sugars	3.76g	15%
Dietary Fiber	1.91g	8%
Protein	6.05g	12%
Vitamin C	28.2mg	47%
Vitamin A	0.4mg	15%
Iron	7.1mg	40%
Calcium	140.9mg	14%

Amount Per 100 g
Calories	88.12 Kcal (369 kJ)
Calories from fat	45.91 Kcal
		% Daily Value*
Total Fat	5.1g	13%
Cholesterol	12.04mg	7%
Sodium	208.83mg	15%
Potassium	186.33mg	7%
Total Carbs	6.99g	4%
Sugars	2.25g	15%
Dietary Fiber	1.14g	8%
Protein	3.62g	12%
Vitamin C	16.9mg	47%
Vitamin A	0.3mg	15%
Iron	4.3mg	40%
Calcium	84.4mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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