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Chicken Stew Provencal

The Washington Post, October 15, 2008

Cooking for One

  • Course: Main Course
  • Features: Make-Ahead Recipes, Gluten-Free, Fast, Healthy

Summary:

This fragrant stew reminiscent of the French countryside has a good balance of carbohydrates and protein to aid in recovery after a long run. It's filling but not heavy. It takes about 75 minutes to make, start to finish.

Herbes de Provence, called for in this recipe, is a mixture that usually includes basil, thyme, lavender, rosemary, sage, summer savory, thyme and/or fennel seeds. You can find it in the spice rack in larger grocery stores.

The recipe makes just enough to give you some, but not too many, leftovers. Divide the finished stew into thirds; freeze the remaining 2 individual portions for up to 3 months.

3 servings

Ingredients:

  • 1 tablespoon olive oil
  • 2 (about 10 ounces) boneless, skinless chicken breasts, cut crosswise in half, then each half cut into thin strips
  • 1 medium onion, cut into thin wedges
  • 1 stalk celery, cut crosswise into 1/2-inch pieces
  • 1 medium carrot, cut into 1/2-inch pieces
  • 2 medium cloves garlic, minced
  • 1 cup low-sodium, nonfat chicken broth
  • 14 ounces canned no-sodium diced tomatoes, plus their juices
  • 2 medium skin-on red potatoes, cut into 1-inch pieces
  • 1 teaspoon dried herbes de Provence, crushed
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Directions:

Heat the oil in a large pot over medium-high heat. Add the chicken and cook, turning the pieces occasionally, for 5 to 7 minutes or until they have browned on all sides.

Add the onion, celery, carrot and garlic; cook, stirring occasionally, for 5 minutes or until the onion is soft.

Add the broth, tomatoes with their juice, potatoes, herbes de Provence, salt and pepper, stirring to combine. Bring to a boil, then reduce the heat to low; cover and cook, stirring occasionally, for 45 minutes, until the chicken is cooked through and the potatoes are fork-tender. Serve hot.

Tip: Celery and the Single Cook:

When recipes call for celery, Tracy Dahl buys small packages or tubs of pre-cut sticks rather than celery hearts or leafy bunches of stalks. The sticks often come packed in water, so they aren't as dried-out as cut celery from a salad bar.

Recipe Source:

Adapted from a recipe at RunnersWorld.com.

Tested by Tracy Dahl for The Washington Post.
E-mail the Food Section with recipe questions.
Average Reader Rating:

(James M. Thresher for The Washington Post)
Nutrition Facts
Information per serving
Calories: 269
% Daily Values*
Total Fat: 5g 8
Saturated Fat: 1g 5
Cholesterol: 27mg 9
Sodium: 491mg20
Total Carbohydrates: 38g 13
Dietary Fiber: 6g 24
Sugar: n/a
Protein: 16g
*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Total Fat: Less than65g
Saturated Fat: Less than20g
Cholesterol: Less than300mg
Sodium:Less than2,400mg
Total Carbohydrates: 300g
Dietary Fiber: 25g
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