Catew
12-01-2004, 05:25 PM
(Steady -- hope you catch this one!)
This is an awesome recipe, and I've alluded to it lots of times. It makes great lunches the next day, is healthy, delicious, and easy to cook. I know the combination of ingredients sounds a bit "interesting," but trust me, this is great. We like comfort foods of all kinds, but ones with flavor. We like the CL Shepherd's pie from the Complete CL cookbook, for example. Or the Smothered Chicken and Barley. If you like food like that, try this. And if you do WW, you can't beat the pointage on this one.
Let me also plug the cookbook this came from: "In One Pot." I think you need to go to a meeting to get this one -- I got it from eBay as I'm an online only member. I have yet to find a dud recipe in this one, and it's bristling with post-its for past faves and things to try.
* Exported from MasterCook *
Chicken and Sweet Potato Stew
Recipe By :Weight Watchers
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound skinless boneless chicken thighs -- trimmed of all visible fat and cut into 2-inch pieces
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
2 teaspoons canola oil
1 pound savoy cabbage -- shredded (about 5 cups)
1 large onion -- thinly sliced
2 cloves garlic -- chopped
2 sweet potatoes -- peeled and cut into 1 1/4-inch chunks
1 1/4 cups low-sodium chicken broth
3/4 cup water
1 cup frozen peas
1 tablespoon chopped fresh thyme -- (I use about 1 1/2 teaspoons dried thyme)
2 tablespoons all-purpose flour
Sprinkle the chicken with 1/4 teaspoon of the salt and the pepper.
Heat 1 teaspoon of the oil in a Dutch oven over medium-high heat. Add the chicken and cook, turning occasionally, until browned, about 6 minutes. Transfer to a bowl and set aside.
Add the remaining 1 teaspoon oil to the same Dutch oven, then add the cabbage, onion, and garlic. Cook, covered, over medium heat, stirring occasionally, until the cabbage and onion are just tender, about 8 minutes. Return the chicken to the Dutch oven; stir in the sweet potatoes, broth, 1/2 cup of the water and the remaining 1/4 teaspoon salt; bring to a boil. Reduce the heat and simmer, covered, until the vegetables are tender and the chicken is cooked through, about 20 minutes. Stir in the peas and thyme; heat through.
Combine the flour and the remaining 1/4 cup water in a small bowl until smooth. Add the flour mixture to the Dutch oven. Cook, stirring constantly, until the mixture bubbles and thickens, about 3 minutes.
PER SERVING (1 1/2 cups): 227 Cal, 7g fat, 2g sat. fat, 51 mg chol, 292 mg sod, 21g carb, 5g fib, 20g prot, 77 mg calc. POINTS:4. We generally do a 2 cup serving for 7 Points, serving 4 instead of 6.
Source:
""In One Pot", page 98"
S(Formatted by:):
"Cate"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 122 Calories; 2g Fat (15.6% calories from fat); 6g Protein; 23g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 241mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.
NOTES : The combination of tender Savoy cabbage and sweet potatoes says fall is in the air. If you like, use chopped fresh oregano instead of the thyme, or substitute a teaspoon of dried thyme or oregano for the fresh.
My notes: This is even better the next day. My husband doesn't really care for sweet potatoes, but he enjoys this recipe a great deal. Be sure to get SAVOY cabbage.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0
edited because I can't type very well.
This is an awesome recipe, and I've alluded to it lots of times. It makes great lunches the next day, is healthy, delicious, and easy to cook. I know the combination of ingredients sounds a bit "interesting," but trust me, this is great. We like comfort foods of all kinds, but ones with flavor. We like the CL Shepherd's pie from the Complete CL cookbook, for example. Or the Smothered Chicken and Barley. If you like food like that, try this. And if you do WW, you can't beat the pointage on this one.
Let me also plug the cookbook this came from: "In One Pot." I think you need to go to a meeting to get this one -- I got it from eBay as I'm an online only member. I have yet to find a dud recipe in this one, and it's bristling with post-its for past faves and things to try.
* Exported from MasterCook *
Chicken and Sweet Potato Stew
Recipe By :Weight Watchers
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound skinless boneless chicken thighs -- trimmed of all visible fat and cut into 2-inch pieces
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
2 teaspoons canola oil
1 pound savoy cabbage -- shredded (about 5 cups)
1 large onion -- thinly sliced
2 cloves garlic -- chopped
2 sweet potatoes -- peeled and cut into 1 1/4-inch chunks
1 1/4 cups low-sodium chicken broth
3/4 cup water
1 cup frozen peas
1 tablespoon chopped fresh thyme -- (I use about 1 1/2 teaspoons dried thyme)
2 tablespoons all-purpose flour
Sprinkle the chicken with 1/4 teaspoon of the salt and the pepper.
Heat 1 teaspoon of the oil in a Dutch oven over medium-high heat. Add the chicken and cook, turning occasionally, until browned, about 6 minutes. Transfer to a bowl and set aside.
Add the remaining 1 teaspoon oil to the same Dutch oven, then add the cabbage, onion, and garlic. Cook, covered, over medium heat, stirring occasionally, until the cabbage and onion are just tender, about 8 minutes. Return the chicken to the Dutch oven; stir in the sweet potatoes, broth, 1/2 cup of the water and the remaining 1/4 teaspoon salt; bring to a boil. Reduce the heat and simmer, covered, until the vegetables are tender and the chicken is cooked through, about 20 minutes. Stir in the peas and thyme; heat through.
Combine the flour and the remaining 1/4 cup water in a small bowl until smooth. Add the flour mixture to the Dutch oven. Cook, stirring constantly, until the mixture bubbles and thickens, about 3 minutes.
PER SERVING (1 1/2 cups): 227 Cal, 7g fat, 2g sat. fat, 51 mg chol, 292 mg sod, 21g carb, 5g fib, 20g prot, 77 mg calc. POINTS:4. We generally do a 2 cup serving for 7 Points, serving 4 instead of 6.
Source:
""In One Pot", page 98"
S(Formatted by:):
"Cate"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 122 Calories; 2g Fat (15.6% calories from fat); 6g Protein; 23g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 241mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.
NOTES : The combination of tender Savoy cabbage and sweet potatoes says fall is in the air. If you like, use chopped fresh oregano instead of the thyme, or substitute a teaspoon of dried thyme or oregano for the fresh.
My notes: This is even better the next day. My husband doesn't really care for sweet potatoes, but he enjoys this recipe a great deal. Be sure to get SAVOY cabbage.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0
edited because I can't type very well.