I made an awesome meal tonight. It is from my favorite healthy mom cook book, The Moms’ Guide to Meal Makeovers This book is part book, part cookbook. It is full of the reasons why we need to feed our families healthier food, and ways to get our families to eat such food.
Now, my good friend Esther over at Mommy Diaries has a different approach, she follows the Sneaky Chef school of thought, and she knows that I don’t. I’m a meaner mom, and that is OK. I figure I want my kids to know that they are eating their self proclaimed “yucky stuff” and that they either can eventually grow to like it, or at least respect it. The Moms’ Guide authors are not against drowning food in ketchup if needed, at least it has lycopene.
So anyway, I was pondering dinner tonight and I had some boneless skinless chicken breasts to make something with. The problem is that I made garlic and herb marinated baked chicken last night, and I needed tonight’s meal to seem different somehow. I went to my favorite cooking website, allrecipes and found no inspiration. So, as I often do when I need new inspiration, I turned to my gigantic stack of cookbooks. Some of my cookbooks are more well-loved than others, this particular book has survived a coffee spill and more than one tomato sauce splatter. I paged through and found this gem of a recipe, a take on Chicken Fricasee. This is healthier than it’s traditional counterpart because carrots and mushrooms are added for vitamins, minerals, phytonutrients and fiber. I used boneless skinless chicken breasts and I fried them in a moderate amount of healthy olive oil, and I added very little salt.
Chicken Stew with Baby Carrots
- 1.5 pounds boneless (skinless chicken breast halves, each cut into three pieces)
- 1/4 cup all purpose flour
- 1 T. Olive Oil
- 1 10 oz package presliced mushrooms
- 1 tsp bottled crushed garlic
- 1.5 cups all natural chicken broth (I use Kitchen Basics)
- 1 16 oz bag baby carrots
- 1 8 oz can tomato sauce (I was out, so I left it out…tasted great anyway)
- 1/2 cup kalamata olives coarsely chopped (or 1 2.25 ounce can sliced olives, drained, optional)
- 1 tsp. Italian seasoning
- Salt and Pepper
- Place Chicken and flour into a bowl and toss to coat chicken evenly. Shake off excess flour.
- Heat the oil in a large saucepan over med-high heat. Add chicken and cook until lightly browned on all sides, about three minutes.
- Add the mushrooms, garlic and a few tablespoons of the broth. Cook, stirring occasionally, until the mushrooms are tender, about 5 minutes. If the chicken sticks to the pan, add additional broth, loosening brown bits from the bottom.
- Stir in the carrots, the remaining broth, the tomato sauce, olives and Italian seasoning. Cover and bring to a boil. Reduce the heat ans simmer, covered, 20 minutes. Remove the cover and simmer until the carrots are tender and the stew thickens, an additional 10-15 minutes.
- Season with salt and pepper to taste and serve.
- Serve with Polenta or Pasta (we had wagon wheels!).