So Aaron & I wanted a hearty healthy stew and created one ourselves. It turned out pretty well and the left over portions would be good frozen to thaw out later in the week to spice up the boring sandwich rut for lunches. I don't really measure but I'll try to explain it.
Shopping List:
1) 1 onion
2) a few small potatoes ( I got the mixed bag at TJs)
3) 3 large carrots
4) Low Sodium Chicken stock
5) 2 skinless boneless chicken breast
6) 2 cloves of garlic
7) Olive oil
8) Frozen Mixed Veggies
9) Tomato Paste
10) Flour
11) Yummy red wine
12) 21 Salute Seasoning (from TJs)
Saute 2 cloves of crushed garlic in hot olive oil in a dutch oven or large pot. Be sure to turn down the heat a bit as to not burn the garlic. Then throw in 1 diced onion and cook on low, stirring it every once in a while add a pinch of salt. Meanwhile boil 2 chicken breasts in water until cooked. ( I put in some dried rosemary to the water, only because I had that lying around). Once onions are cooked add a bit more olive oil then add in 3 peeled & diced carrots, about 8 quartered red/yellow/purple potatoes(whatever you have)and 1.5-2 cup frozen mixed veggies (I used green bean, corn, pea mixture) and add a bit of salt & pepper. Saute till slightly cooked then add in the boiled chicken shredded or cubed.
At this point add 1 cup of low sodium chicken stock, 1 cup of water, 2 tablespoons of 21 Salute seasoning, 3 tablespoons of tomato paste and 2 table spoons of flour. Stir it all together. At this point I was drinking a glass of Cabernet so I added a table spoon or so ;) Cook to a boil then reduce to a simmer for 1-2 hours. Taste before serving and see if you need more salt or pepper. I added a pinch of red pepper flakes at the end cause I like things spicy. I found the longer you leave it on the thicker it gets.
