In my journey through this blog I have catered mostly to people needing gluten free options with the assumption of basic knowledge of the subject. For my guest blogger I have teamed up with someone not only capable of keeping things gluten free, but healthy as well. Chad is the author of the blog no pain no strain and he had written this recipe for us.
Healthy Chicken Stew for the
Broke College Kid
Hi there! My name is Chad Orr. My
recipes focus on balancing macronutrients
to get a healthy (and tasty!) final product. All of my recipes are
extremely easy to make, and are not expensive at all. Here is my chicken stew
recipe.
INGREDIENTS -
1 boneless, skinless chicken
breast, precooked and shredded -
Total
Fat - 1g, Total Carbs - 0g, Total Protein - 27g
Half of an onion, diced -
Total
Fat - 0.08g, Total Carbs - 7.4g, Total Protein - .87g
1/2 cup of thinly diced
Portobello mushrooms -
Total
Fat - 0.3g, Total Carbs - 7.4g, Total Protein - 2g
1 cup of baby spinach leaves -
Total
Fat - 0.1g, Total Carbs - 1.1g, Total Protein - 0.9g
2 1/4 cups of water
4 minced garlic cloves -
Total
Fat - 0.0g, Total Carbs - 0.0g, Total Protein - 0.0g
5 plum tomatoes -
Total Fat
- 0.0g, Total Carbs - 5.0g, Total Protein - 1.0g
8 ounces of black beans -
Total
Fat - 0.0g, Total Carbs - 56g, Total Protein - 16g
1 tbsp of olive oil (for cooking the veggies)
Total Macros:
Fat - 2.96 grams
Carbohydrates - 76.9 grams
Protein - 47.77 grams
Using a medium-sized sauce pan,
heat the olive oil at a high heat. After the pan is hot, add the chicken, the
onions, the mushrooms and the garlic cloves. Stir.
After about 7 minutes (or until
the chicken is cooked thoroughly) add beans, tomatoes and 2 and a quarter (1/4)
cups of water. Increase heat to high and let the stew boil for a minute.
After a minute of bubbling,
reduce the heat and let the stew simmer. Add the baby spinach leaves. Stir. Add
more water if needed. Turn the heat off and put a lid on the sauce pan. Let the
stew rest for 5 minutes before serving.
