chicken with stewed tomatoes

Chicken Tomato Stew Recipe


By Health Promotion Board

Serves: 4

Prep time: 15 mins

Cook time: 15 mins

Ingredients

For the topping:

  • 1 (410g) can tomatoes (low-salt variety preferred)

  • 1 chicken breast (300g), cut into pieces

  • 2 tsp canola oil

  • 1 medium onion, roughly chopped

  • 2 garlic cloves, roughly minced

  • 1 capsicum (any colour), roughly chopped

  • 1 large celery stick, chopped into small pieces

  • 1 carrot, roughly chopped

  • 1 cucumber, deseeded and diced

  • 1 rosemary sprig or ½ tsp dried rosemary

  • Chilli flakes or fresh chilli, to taste

  • 3 cups brown rice, cooked

Method

  1. Coarsely chop tomatoes in can with knife.

  2. Pat chicken dry, then cut into bite-sized pieces.

  3. Heat 2 tsp of oil in a deep pan over medium-high heat, sauté onion and garlic over medium-high heat for 30 seconds to 1 minute.

  4. Add chicken pieces and cook until they brown.

  5. Add tomatoes, vegetables and rosemary. Stir to cover chicken, and simmer for 5–10 mins, stirring once or twice.

  6. Serve with brown rice.Bring a pot to boil. Put the chicken and ginger in and allow to boil for 20 minutes.

Nutrition Information (Per Serving)

Energy: 355kcal
Protein: 20.3g
Total fat: 9.5g
Carbohydrates: 25.6g
Dietary fibre: 3g

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