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Lemon Chicken Stew prepared by the Etherington family for Nutrition Month.

Ingredients

3 tbsp grapeseed oil or olive oil
1 pound skinless and boneless chicken breast cut into 1-inch pieces
kosher salt to taste
freshly ground pepper to taste
3 tbsp all purpose flour
1 onion diced
4 carrots sliced
2 stalks celery
1 leek thinly sliced
3 cloves garlic minced
5 cups reduced sodium chicken broth
1 cup water
Juice of Lemon
3/4 cup uncooked orzo or quinoa
2 tbsp fresh tarragon or dill or parsley chopped

Instructions

In a large stockpot, heat 2 tablespoons of oil over medium high heat.
Season chicken breasts with salt and pepper to taste and dredge in the all purpose flour.
Shake off any excess flourand then add chicken to the stock pot.
Cook chicken until golden brown, about 2-3 minutes; set chicken on a plate aside.
Add the remaining 1 tablespoon of oil to the stockpot. Add the onion, carrots and celery to the stockpot and cook over medium heat for 3-4 minutes.
Add the sliced leek and garlic and cook for about 2 minutes and season with salt and pepper.
Add the chicken stock and water and bring to a boil.
Cover and simmer over low heat, stirring occasionally for about 20 minutes.
Add the orzo (or quinoa), return the chicken to the stockpot, cover and simmer for about 10 minutes or until orzo (or quinoa) is tender.
Stir in the lemon juice, season with salt and pepper and sprinkle with tarragon (or dill or parsley).
Serve immediately.

Adapted from http://www.foodiecrush.com/lemon-chicken-stew/

 

 

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% Daily Value*
Total Fat 1g 2%
Saturated Fat 0.03g 0%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.01g
Sodium 0.3mg 0%
Potassium 107mg 3%
Total Carbohydrates 7g 2%
Dietary Fiber 1g 4%
Sugars 4g
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Vitamin A 1%
Vitamin C 4%
Calcium 2%
Iron 2%
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      Saturated Fat 3g 15%
      Polyunsaturated Fat 1g
      Monounsaturated Fat 4g
      Cholesterol 424mg 141%
      Sodium 2050mg 85%
      Potassium 134mg 4%
      Total Carbohydrates 1g 0%
      Sugars 1g
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        Polyunsaturated Fat 4g
        Monounsaturated Fat 8g
        Cholesterol 56mg 19%
        Sodium 528mg 22%
        Potassium 185mg 5%
        Total Carbohydrates 30g 10%
        Dietary Fiber 2g 8%
        Sugars 3g
        Protein 19g 38%
        Vitamin A 10%
        Vitamin C 0.1%
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        Iron 9%
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          Monounsaturated Fat 1g
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          Potassium 294mg 8%
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          Vitamin A 1%
          Vitamin C 2%
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          Iron 2%
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            Polyunsaturated Fat 1g
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            Cholesterol 4mg 1%
            Sodium 644mg 27%
            Potassium 568mg 16%
            Total Carbohydrates 29g 10%
            Dietary Fiber 7g 28%
            Sugars 6g
            Protein 10g 20%
            Vitamin A 25%
            Vitamin C 28%
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                  Saturated Fat 2g 10%
                  Polyunsaturated Fat 2g
                  Monounsaturated Fat 2g
                  Cholesterol 54mg 18%
                  Sodium 393mg 16%
                  Potassium 273mg 8%
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