Marcy DiGregorio: Chicken Stew with Artichoke Hearts | Your health

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This is a filling soup with a bit of meat fat that you can easily modify by replacing the skinless chicken breast or removing the skin from the drumstick. You can also choose not to add butter.

Remember that this is a total day of food, not just one meal when looking at total fat content.

This soup is packed with nutrients like potassium, vitamin A, vitamin C, B vitamins, magnesium, zinc, and fiber. For those who need to cut carbs, reduce the rice serving to ½ cup of rice.

Ingredients

» 16-20 ounces of chicken bone broth

» 16-24 ounces of water

» ½ lemon

» Chicken drumsticks or skinless chicken breast for a low-fat variety

» 1 small piece of turmeric

» 1 small piece of ginger

» ½ onion

» 3 carrots

» 6 pieces of celery

» 1½ cup spinach

» 1½ cup cilantro

» Part-cooked artichoke heart and ½ artichoke

» ½ teaspoon chilli paste

» ½ cup of red wine

» 1 tablespoon raisins

» 3 teaspoons butter for soup (omit or reduce butter to reduce fat content)

» 2 teaspoons of butter for the rice

» 1 cup per bowl of Basmati rice (omit or reduce butter to reduce fat content)

» ½ teaspoon of salt

” Bay leaf

» Parmesan cheese to taste, about 2 tablespoons to broth

Instructions

Boil water. Reduce heat to simmer and add chicken, salt, butter, red wine, ½ lemon, chili paste and Parmesan. Simmer covered for 45 minutes to an hour.

Uncover and add the precooked artichoke, chopped onion, celery, carrots, celery, ginger, turmeric and bay leaf. Cover and continue to simmer for about 20 minutes to 40 minutes more until the desired texture of the vegetables.

During the last 10 minutes of cooking, mix in a blender with ¼ cup of water, the cilantro, spinach and raisins and add to the pan

Boil water and simmer the Basmati rice as directed (Trader Joe’s is 20 minutes away). When the rice is cooked, remove from the heat. Add ½ cup of rice, a drumstick and the desired amount of soup to a bowl.

Details

Per serving: 436 calories; 45 grams of carbohydrates; 21 grams of protein; 11 grams of fat; 4 grams of fiber; 285 milligrams of sodium

— Marcy DiGregorio is a registered dietitian and certified diabetes educator. She enjoys helping people meet their nutritional needs, enjoys cooking and also teaches yoga. Click here for previous columns. The opinions expressed are his own.


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