Low glycemic chicken/vegetable stew

Duffey · Jan 7, 2010

2 pounds boneless, skinless chicken--thighs or breasts
1 1/2 cups carrots, in 1/2-inch chunks
2 cups fresh spinach, shredded (I use frozen too)
1 (14.5-ounce) can diced tomatoes with juice
1 cup dry lentils
1/2 cup low-fat chicken broth
1 tsp. dried Italian herbs (I never use)
1 tsp. crushed fennel seed (I never use)
8 garlic cloves, peeled and sliced (I use 4-6)
Salt and pepper to taste

Place all ingredients in a large microwave-safe bowl. Stir to combine. Cover; microwave on high power about 25 minutes or until chicken, carrots and lentils are done. Add more broth is needed.

Services 6 (not at our house; 3 for us)
330 calories using thigh meat
41 g protein
27g carbohydrates
6.7 g fat
6 g fiber
353 mg sodium
Glycemic load: 5

njean · Jan 8, 2010

This is almost the way I prepare my chicken soup but I do it all on the stove top but it takes longer than 25 minutes to cook for sure.

I'll boil my chicken until done, then add the veggies & spices & boil all until fork tender. Never added the lentils or the spinach but that sounds good. The low-sodium, low fat chicken broth really gives it a great flavor & being that I'm on a low-sodium diet, I can skip the salt altogether.

I'm going to make my chicken soup using your recipe for the stew next time Mary & see how it comes out.