Southwestern Chicken Stew Recipe

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Ingredients:

Serving

1/4 cup all-purpose flour
3 lbs boneless skinless chicken breasts
1 (8 oz) package kielbasa, sliced
1/4 cup olive oil
2 tbsp garlic, minced
3 (14 oz) cans low sodium chicken broth
1 (14 oz) can whole tomatoes, undrained ( no salt added)
1 (6 oz) can tomato paste ( no salt added)
16 white pearl onions ( in the freezer section)
3/4 tsp salt (optional)
3/4 tsp ground cumin
1 tsp dried oregano
1 tsp dried thyme
1 bay leaf
1/4 tsp red pepper flakes, crushed
2 cups red bliss potatoes, in 1-inch chunks
2 cups carrots, in 1-inch chunks
2 cups zucchini, in 1-inch chunks
1 (8 oz) can kernel corn, drained

Directions:

In a ziploc bag, place 1/4c. flour and a few of the chicken at a time and shake to coat.
Brown the chicken in a dutch oven in the oil; then remove the chicken and set aside.
Drain all but 1 tsp of the fat; saute 1 tbsp flour and the garlic in the reserved fat for 30 seconds.
Add broth, tomatoes (including the liquid), tomato paste, onion, salt, cumin, oregano, thyme, bay leaf and red pepper flakes.
Bring to a boil, then reduce the heat to low and simmer uncovered for 20 minute.
Add chicken and kielbasa; cover and simmer 20 minute.
Skim the fat off the surface; Add the potato, carrot, zucchini and corn.
Cover and simmer, covered, for 30 min; then serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	442.19 Kcal (1851 kJ)
Calories from fat	116.63 Kcal
		% Daily Value*
Total Fat	12.96g	20%
Cholesterol	102.82mg	34%
Sodium	849mg	35%
Potassium	1562.96mg	33%
Total Carbs	43.49g	14%
Sugars	11.67g	47%
Dietary Fiber	7.67g	31%
Protein	41.62g	83%
Vitamin C	53.8mg	90%
Vitamin A	0.3mg	11%
Iron	61.5mg	342%
Calcium	103.5mg	10%

Amount Per 100 g
Calories	76.33 Kcal (320 kJ)
Calories from fat	20.13 Kcal
		% Daily Value*
Total Fat	2.24g	20%
Cholesterol	17.75mg	34%
Sodium	146.56mg	35%
Potassium	269.8mg	33%
Total Carbs	7.51g	14%
Sugars	2.01g	47%
Dietary Fiber	1.32g	31%
Protein	7.18g	83%
Vitamin C	9.3mg	90%
Vitamin A	0.1mg	11%
Iron	10.6mg	342%
Calcium	17.9mg	10%

* 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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