This time of year when the air turns chilly I love to cook hearty stews. I’ve found since having gastric bypass weight loss surgery stews are easily tolerated and a great way to incorporate vegetables and fiber in my restricted diet. There are so many great flavors to explore the palate is engaged and satisfied. One of my favorite recipes is for Chicken & Carrot Stew. It can be prepared in less than an hour and packs a whollop of great flavor and nutrition.
Chicken & Carrot Stew
Prep: 20 minutes/ Cook: 20 minutes
This stew is so tasty and nutrient rich! I enjoy taking leftovers for lunch. Be sure to measure an appropriate portion for your gastric bypass stomach pouch because it is very easy to get ahead of the pouch with a stew.
Carrots are the leading source of beta-carotene in the American diet. They also contain flavonoids that are the phytochemicals that function as antioxidants. That is a very good reason to include them in the diet as flu and cold season approaches.
Ingredients 1 tablespoon olive oil
4 skinless, boneless chicken breast halves (1 pound total) cut crosswise into quarters
2 tablespoons flour
1 large onion cut into 1-inch chunks
3 cloves garlic, minced
1 pound peeled “baby" carrots
2/3 cup low-sodium chicken broth
½ teaspoon dried marjoram
¼ teaspoon ground ginger
Salt & Pepper to taste
In a large nonstick skillet, heat the oil over moderate heat. Dredge the chicken in the flour, shaking off the excess. Sauté for 2 minutes per side or until lightly browned. With a slotted spoon, transfer the chicken to a plate.
Add the onion and garlic to the pan and sauté for 7 minutes or until the onion is tender. Add the carrots, tossing to coat. Add the broth, 2/3 cup of water, the marjoram, ginger and bring to a boil. Reduce to a simmer and cook for 7 minutes or until the carrots are crisp-tender.
Add the chicken, cover and cook for 4 minutes or until he chicken and carrots are tender. Serves 4 (normal).
Per normal (non-gastric bypass) serving: Calories 248; Fiber 5g; Protein 29g; Total Fat 5g; Saturated Fat 1g; Cholesterol 66mg; Sodium 565mg.
Gastric bypass patients should measure one cup of stew and eat until full, but no more than one cup.
Kaye Bailey © 2005 - All Rights Reserved
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