Chicken Stew with Roasted Vegetables

When I started looking for healthy recipes, this is one of the first recipes I found that was a "keeper". It takes about 1 hour and 15 minutes to prepare. It reheats well. It's excellent with a crusty bread. Because it contains fresh green beans, I'm looking forward to making it in the summer when I have green beans from the garden. Yumm!

Chicken Stew with Roasted Vegetables

Makes 6 servings

4 Cups red potatoes, unpeeled, cubed

2 cups baby carrots, whole

1 cup red onion, chopped in bite-sized chunks

2 Tablespoons balsamic vinegar

1 Tablespoon olive oil

1 clove garlic, minced

1 1/2 teaspoon dried thyme, divided

1 1/2 teaspoon dried rosemary, divided

1/2 teaspoon kosher salt or sea salt

1/2 teaspoon freshly ground black pepper

1 cups fresh green beans, trimmed

1/2 cup dry white wine

3 boneless, skinless chicken breast halves, cut into 1 inch cubes

3 cups low-sodium fat free chicken broth

3 Tablespoons flour

Preheat oven to 425 degrees F. Spray a large roasting pan with non-stick spray. In a large bowl add potatoes, carrots, onions, balsamic vinegar and garlic. Sprinkle with 1 teaspoon dried thyme, 1 teaspoon dried rosemary, kosher salt and freshly ground pepper. Toss to coat vegetables with olive oil, herbs and spices. Put into roasting pan and into hot oven for 15 minutes. Stir vegetables and return to oven for 15 minutes more. Add green beans; toss again. Roast for 10 more minutes.

Meanwhile, pour wine into large saucepan. Add remaining 1/2 teaspoon dried thyme and 1/2 teaspoon dried rosemary. Bring to a boil. Add chicken pieces and reduce heat to medium-high. Cook, uncovered, until chicken is cooked through, about 12 minutes.

Add roasted vegetables to chicken and wine. Stir in 2 1/2 cups of chicken broth. Combine flour and remaining 1/2 cup of broth (cold) in a small covered container (like a small jar) and shake until lumps disappear, usually 30 seconds or so. Add flour mixture to chicken and vegetables. Cook and stir until mixture is bubbly and has thickened, about 3 minutes.

Serve hot with a crusty bread and a salad.

Nutrition Information per serving: 257 calories; 4 g fat (13.6% calories from fat); 35 g Protein; 33 g carbohydrates; 5 g dietary fiber; 34 mg cholesterol 546 mg sodium. Exchanges 1 1/2 grain (starch); 2 lean meat; 2 1/2 vegetables; 0 fruit; 1/2 fat.

Hint of the day: When you buy chicken, prepare it for recipes and freeze in a marked container. For example, with this recipe, chunk up 3 chicken breast halves and label it "Chicken Stew with Roasted Vegetables" before freezing. When you plan to use this recipe, get the chicken out of the freezer the night before and put it in the refrigerator. It should be thawed when you begin to prepare the meal, and you will speed up your preparation time.

Note: If desired, you can add 2-3 seeded Roma tomatoes cut in bite sized chunks along with the potatoes, carrots and onions.