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Chicken and Rice Stew with Sweet Vegetables
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Authored By: Polly Pitchford, Full Spectrum Health™
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A deliciously warming way to use leftovers.
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Diet Type: Low Fat
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Ingredients:
1 large Spanish onion, chopped3 stalks celery, sliced4 cups water or fat-free chicken stock (water used in nutrition analysis)1 small butternut squash, peeled, cut into 12 cups cooked and shredded chickenblack pepper to taste1 tablespoon olive oil2 cloves garlic, minced2 cups green cabbage, cut into 12 cups cooked brown rice (or 3/4 cup uncooked)2 teaspoons salt1/2 teaspoon dried rosemary1/2 teaspoon dried Thyme1/2 teaspoon Savory
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Serves: 6
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Cooking Time: 30 minutes - one hour |
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| Instructions: |
| In a large soup pot, saute onion, garlic and celery in oil over medium heat until the vegetables are soft, about 5 minutes. Add seasonings and saute 1 minute more. Add water or stock, bay leaf and peppercorns, cover, bring to a boil. (If you’re using uncooked rice, add it at this point, lower heat to a gentle boil and cook for 30 minutes, then follow remaining directions). Add cabbage and squash and simmer 15 minutes. Add cooked rice, chicken, salt, pepper and celery leaves and simmer 5 minutes more.
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 6
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| Amount Per Serving |
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Calories 198
Calories from Fat 40
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% Daily Value*
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| | Total Fat 4g | 7% | | | Saturated Fat 1g | 4% | | | Mono Fat 2g | | | | Poly Fat 1g | | | | Cholesterol 36mg | 12% | | | Sodium 834mg | 35% | | | Total Carbs 24g | 8% | | | Dietary Fiber 3g | 11% | | | Protein 16g | | | | Vitamin B-12 | 2% | | | Calcium | 6% | | | Iron | 10% | | | Vitamin B-6 | 20% | | | Vitamin A | 25% | | | Vitamin E | 2% | | | Vitamin C | 18% | | | Thiamin | 7% | | | Riboflavin | 6% | | | Niacin | 26% | | | Pantothenic acid | 7% | | | Folate | 8% | | | Magnesium | 15% | | | Phosphorus | 16% | | | Potassium | 11% | | | Zinc | 7% | | | Copper | 5% | | | Manganese | 45% | | | Selenium | 21% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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