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Harvest Stew
Courtesy of Recipes for Healthy Kids Cookbook for Homes
Servings: 6
Prep Time: 40 Min.
Cook Time: 30 Min.
What you need:
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+ 3/4 Tbsp. vegetable oil
+ 3/4 c. fresh onions, peeled, diced
+ 1/3 c. fresh carrots, peeled, diced
+ 1/2 c. fresh celery, diced
+ 1 Tbsp. enriched all-purpose flour
+ 1/3 tsp. low-sodium chicken base
+ 1 1/4 c. water
+ 1/8 tsp. salt-free seasoning
+ 1/3 tsp. garlic powder
+ 1 c. canned low-sodium diced tomatoes
+ 1 c. fresh sweet potatoes, peeled, cubed 1-in.
+ 1/2 c. fresh red potato, unpeeled, cubed 1-in.
+ 1 c. cooked diced chicken, 1/2-in. pieces (3 oz.)
+ 2 c. canned low-sodium great northern beans, drained, rinsed
+ 1/2 c. fresh baby spinach, chopped
What to do:
1. Heat vegetable oil in a large pot over medium heat. Cook onions, carrots, and celery for 5 minutes allowing them to brown slightly.
2. Sprinkle flour over the vegetables. Stir well. Add chicken base and water. Stir constantly. Bring to a boil.
3. Reduce heat to medium. Stir in salt-free seasoning and garlic powder. Cook uncovered for 2 minutes. Add tomatoes, sweet potatoes, and red potatoes. Simmer
uncovered for 15 minutes or until potatoes are tender. Stir frequently. Add chicken, beans, and spinach. Stir.
4. Continue to simmer uncovered for 10 minutes. Serve hot.

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Nutritional information:
Calories: 124;   Total Fat: 2g;   Saturated Fat: 1g;   Cholesterol: 13mg;   Total Carbs: 18g;   Fiber: 5g;   Protein: 8g;   Sodium: 57mg;