Chapter 16: Sumptuous Soups and Stews 251
Smoky Chicken Stew
This hearty stew has a smoky taste that can only be created by kielbasa, also called
Polish sausage. Sometimes the sausage casing can be a problem with sticking, so you
may want to peel it off the sausage before adding to the stew. This stew tastes even
better the next day and freezes well for up to 60 days.Stage: Regular foods
Preparation time: 10 minutesCooking time: 40 minutes
Yield: 8 servings (1 cup each)(^1) ⁄ 4 cup plus 2 teaspoons olive oil
1 pound boneless, skinless chicken breast, cut
into 1-inch pieces
6 ounces turkey kielbasa, sliced in to^1 ⁄ 4 -inch
slices and cut into small pieces
(^1) ⁄ 4 cup all-purpose flour
(^3) ⁄ 4 cup diced green pepper
(^3) ⁄ 4 cup diced onion
(^3) ⁄ 4 cup minced celery
3 garlic cloves, minced
1 teaspoon black pepper
1 teaspoon cayenne pepper
One 14.5-ounce can diced tomatoes
4 cups low-sodium chicken broth
(^1) ⁄ 4 cup chopped fresh parsley
2 tablespoons fresh chopped tarragon
1 Heat 2 teaspoons of the olive oil in a large pot over medium heat. Add the chicken and
sausage and cook, turning occasionally, until browned on all sides, about 5 minutes.
Remove the meats from the pot and set aside.
2 Combine the^1 ⁄ 4 cup olive oil and flour in the same pot the meat was browned in. Cook,
stirring constantly, until it’s the consistency and color of peanut butter, about 3
minutes.
3 Add the green pepper, onion, celery, garlic, black pepper, and cayenne pepper. Cook
about 5 minutes or until vegetables are soft. Stir in the tomatoes, broth, parsley, and
tarragon. Simmer 10 to 15 minutes. Add the meat and simmer another 5 minutes.
Tip: For a heartier meal, try serving the soup over brown rice.
Per serving: Calories 220 (From Fat 110); Fat 12g (Saturated 2g); Cholesterol 45mg; Sodium 410mg; Carbohydrate
10g (Dietary Fiber 1g); Protein 20g; Sugar 3g.