Saturday, February 5, 2011

Recipe: Quick Chicken and Vegetable Stew


This is a lovely, quick, mid-week meal. Very nutritious and easy to make, a dish that can be thrown together in less than half an hour, if you'be come home from work/uni a little late. You don't have to serve it with brown rice, but it makes the dish even healthier, and the nutty flavour goes really well with the stew.

Quick Chicken and Vegetable Stew (serves 2) £1.99 per serving (with 60g brown rice raw weight)

2 tbsp olive oil
1 red onion, chopped
2 cloves garlic, crushed
50ml white wine
60g green beans, diced
60g peeled and finely diced carrot
½ tsp dried dill
½ tin chopped tomatoes
250ml chicken stock
2 cooked chicken breasts, cubed
½ tsp sugar
Salt and pepper to taste

1. Sautee the red onion and garlic in the olive oil, on a medium heat, covered, for 5 minutes, or until soft. Add the white wine, green beans, carrot and dill and cook uncovered for a further 2 minutes.
2. Add chopped tomatoes, chicken, stock and sugar, and cook covered for 10 minutes, stirring occasionally. Remove the lid, increase the heat and cook for a further 5 minutes, or until nice and thick. Season to taste and serve.

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