SOMETHING HEALTHY WORTH STEWING OVER : POTATO AND CHICKEN SKILLET STEW.Americans need to eat less high-fat foods from animals and more low-fat foods - such as vegetables, fruit and whole grains - from plants. The following recipes feature a variety of vegetables, but are low in fat. For Potato and Chicken Skillet Stew, seasoned tomato sauce tops sauteed chicken and vegetables. Ham and Rice also uses low-calorie vegetables for its flavor emphasis. Celery celery, biennial plant (Apium graveolens) of the family Umbelliferae (parsley family), of wide distribution in the wild state throughout the north temperate Old World and much cultivated also in America. and onion are combined with rice, diced ham and a touch of grated grate 1 v. grat·ed, grat·ing, grates v.tr. 1. To reduce to fragments, shreds, or powder by rubbing against an abrasive surface. 2. Parmesan cheese a kind of cheese of a rich flavor, though from skimmed milk, made in Parma, Italy. See also: Parmesan for a tasty meal. Water 1 pound red-skinned potatoes, cut in 3/4-inch chunks 2 cups sliced celery 1 tablespoon ta·ble·spoon n. Abbr. T, tbsp. A measure of about 3 teaspoons or 15 milliliters. tablespoon a household unit of volume or capacity; equivalent to three teaspoons or approximately 15 milliliters; in metric vegetable oil 12 ounces boneless Bone´less a. 1. Without bones. Adj. 1. boneless - being without a bone or bones; "jellyfish are boneless" , skinless chicken breasts, cut in 1-inch chunks 1 cup red bell pepper cut in 3/4-inch pieces 3 tablespoons tomato paste 1/2 teaspoon rosemary leaves, crushed 1/2 teaspoon sugar 1/4 teaspoon ground black pepper black pepper or pepper Perennial, woody climbing vine (Piper nigrum) of the family Piperaceae, native to India; also, the hotly pungent spice made from its berries. Salt to taste In a medium saucepan, place 1 quart water, potatoes and 1 cup celery; bring to a boil. Reduce heat and simmer covered until potatoes are tender, 7 to 8 minutes. Drain, reserving cooking liquid and vegetables separately. While potatoes are cooking, in a large nonstick non·stick adj. Permitting easy removal of adherent food particles: a frying pan with a nonstick surface. nonstick Adjective skillet over medium-high heat, heat oil until hot. Add chicken, red pepper red pepper: see pepper. and remaining 1 cup celery. Cook, stirring constantly, until chicken is no longer pink, 6 to 7 minutes. Stir in tomato paste, rosemary, sugar, black pepper and 2 cups reserved cooking liquid. Bring to a boil. Cook until sauce has thickened thick·en tr. & intr.v. thick·ened, thick·en·ing, thick·ens 1. To make or become thick or thicker: Thicken the sauce with cornstarch. The crowd thickened near the doorway. 2. , about 4 minutes. Add reserved potatoes and celery; cook until hot; about 1 minute longer. Season with salt to taste. Makes 4 servings. NUTRITION INFORMATION PER SERVING: 247 calories; 23 grams protein; 28 grams carbohydrate; 5 grams fat; 49 milligrams cholesterol. HAM AND RICE 1 tablespoon butter OR margarine 3 cups chopped celery 1 cup chopped onions Water 1/2 cup chopped celery leaves 1 cup uncooked rice 6 ounces ham, diced (about 1 cup) 1/2 teaspoon salt 1/4 teaspoon ground black pepper 1/3 cup grated Parmesan cheese In a large skillet melt butter. Add 2 cups celery and onions; cook, stirring constantly, until crisp-tender, about 5 minutes. Add 5 cups water; bring to a boil; simmer covered until celery is very tender, about 15 minutes. Add rice; simmer covered, until almost tender, about 15 minutes. Stir in ham, salt, black pepper and remaining 1 cup celery; cook covered until rice is tender, about 5 minutes longer. Sprinkle with Parmesan cheese. Makes 4 servings. NUTRITION INFORMATION PER SERVING: 332 calories; 17 grams protein; 45 grams carbohydrate; 9 grams fat; 38 milligrams cholesterol. CAPTION(S): Photo Photo: (color) For Potato and Chicken Skillet Stew, seasoned tomato sauce tops sauteed chicken and vegetables. |
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