Chicken and Summer Vegetable Stew

Health score
18%
Chicken and Summer Vegetable Stew
40 min.
6
374kcal

Suggestions

Ingredients

  • 24 oz chicken breast halves on the bone 
  • cups chicken broth 
  • 0.3 cup chives) fresh snipped
  • 2.5 cups regular corn yellow from 3 medium ears
  • tablespoon flour all-purpose
  • 10 oz baby lima beans frozen thawed
  • tablespoons olive oil 
  • 0.5 teaspoon pepper 
  •  plum tomatoes ripe seeded cut into 1/3-inch dice
  • teaspoon salt 
  • tablespoons butter unsalted
  •  baby squash yellow thinly sliced
  • small zucchini thinly sliced

Equipment

  • knife
  • pot

Directions

  1. Season chicken breasts with 1/4 tsp. each salt and pepper and sprinkle with flour.
  2. Heat olive oil in a heavy, 2 1/2-quart pot over medium heat.
  3. Add chicken, skin-side down, and cook, covered, until nicely golden, about 7 minutes. Turn chicken breasts over, cover and cook until juices run clear when chicken is pierced with a knife, about 8 minutes.
  4. Remove chicken from heat, transfer to a board and let cool. Set pot aside.
  5. In same pot chicken was cooked in, melt butter over medium heat.
  6. Add squash, zucchini, lima beans and corn and cook, stirring often, until squash is wilted, 4 to 5 minutes.
  7. While vegetables are cooking, cut chicken into 3/4-inch chunks.
  8. Add to vegetables along with tomato and broth. Season with remaining 3/4 tsp. salt and 1/4 tsp. pepper and cook, stirring until heated through, about 3 minutes.
  9. Sprinkle chives on top just before serving.

Nutrition Facts

Calories374kcal
Protein33.41%
Fat35.2%
Carbs31.39%

Properties

Glycemic Index
48.75
Glycemic Load
7.96
Inflammation Score
-7
Nutrition Score
22.427826197251%

Flavonoids

Naringenin
0.21mg
Luteolin
0.01mg
Isorhamnetin
0.11mg
Kaempferol
0.19mg
Myricetin
0.04mg
Quercetin
0.39mg

Nutrients percent of daily need

Calories:373.7kcal
18.69%
Fat:14.99g
23.07%
Saturated Fat:5.12g
32.02%
Carbohydrates:30.08g
10.03%
Net Carbohydrates:24.66g
8.97%
Sugar:5.65g
6.28%
Cholesterol:90.76mg
30.25%
Sodium:1130.31mg
49.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.02g
64.04%
Vitamin B3:14.26mg
71.28%
Vitamin B6:1.15mg
57.29%
Selenium:38.66µg
55.22%
Phosphorus:374.54mg
37.45%
Manganese:0.69mg
34.63%
Potassium:1021.9mg
29.2%
Vitamin C:23.1mg
28%
Vitamin B5:2.37mg
23.66%
Fiber:5.42g
21.68%
Magnesium:85.27mg
21.32%
Vitamin B2:0.36mg
21.14%
Vitamin A:906.5IU
18.13%
Vitamin B1:0.27mg
17.78%
Folate:55.64µg
13.91%
Iron:2.26mg
12.58%
Zinc:1.7mg
11.34%
Vitamin K:11.88µg
11.32%
Copper:0.2mg
9.97%
Vitamin E:1.41mg
9.38%
Calcium:45.97mg
4.6%
Vitamin B12:0.27µg
4.5%
Vitamin D:0.22µg
1.46%