Monday, January 16, 2012

Stewfato (Chicken Stew)

A simple to prepare Italian chicken stew with a middle eastern flare...huh?  Italian and mid-eastern?  Crazy Kathi has lost her foodie mind!  I'm not sure how they both work, but they just do!  Stewfato is an Italian name but the couscous, a slap of cinnamon and some crumbled feta are definitely mid eastern!  Just take my word on this, it's easy, quick and very tasty.  Low in calories and WW points.  You can throw this all in a crockpot and get the same results.

The nutritional info does not include couscous or feta but I find a 1/3 cup of whole wheat couscous and 2 tablespoons of crumbled feta is plenty and that would add 3 WW Points+ (oh, and don't use fat free feta...yucko!)

Servings - 6
Serving Size - 1 1/4 cups
Calories - 261
Fat - 11.9
Carbs - 17.7
Fiber - 3.6
Protein - 17.5
WW Points+ - 6


1 pound thicken thighs - cut into bite size pieces
1 large onion - chopped
3 carrots - cut into bite sized pieces
2 cloves garlic
1 large portebello mushroom - with stem removed and cut into bite size pieces
1/3 cup chopped parsley
3 tablespoons tomato paste
1 14.5 oz can chopped tomatoes
1/2 cup beef broth (or red will have to adjust nutritional info for the vino)
2 cups chicken broth
1 tablespoon cinnamon
Crumbled feta
Whole wheat couscous

Heat a dutch oven, spray with non stick spray and saute chicken until brown. Remove chicken from pan and add onions, carrots, garlic, salt and pepper.  Saute until vegetables are soft but not brown, scraping up all the yummy bits.
Add mushrooms and  parsley, saute an additional 5 minutes.

Add chicken back to pot.
Add tomato paste, canned chopped tomatoes, beef and chicken broth.  Stir well and simmer about 20 minutes.  Dust with cinnamon.

Serve over couscous and sprinkle with feta if desired.
Great on a cold night!

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