Chicken and Lentil Stew (South Beach Diet Phase 2)

Name: Chicken and Lentil Stew (South Beach Diet Phase 2)
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 6 1 cup servings, 6 serving(s)
Ingredients: 1 tablespoon extra virgin olive oil; 1 small onion, finely chopped; 2 garlic cloves, minced; 1/4 teaspoon dried basil; 1/4 teaspoon dried oregano; 1/8 teaspoon fresh ground black pepper; salt; 1 tablespoon tomato paste; 1 lb boneless skinless chicken breast, cut crosswise into 1/2 in. slices; 15 ounces lentils, can drained and rinsed; 14 1/2 ounces diced tomatoes, with juices; 3/4 cup low sodium chicken broth; 4 ounces Baby Spinach (4 cups)

(4)

Recipe by Lizzie Rodriquez

From most recent book. Haven't tried. This hearty, quick cooking stew tastes as if it had been simmered for hours. Double the recipe, it freezes beautifully.

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READY IN: 40mins

SERVES: 6

YIELD: 6 1 cup servings

UNITS: US

INGREDIENTS

Nutrition

1

tablespoon extra virgin olive oil
1

small onion, finely chopped
2

garlic cloves, minced
¹⁄₄

teaspoon dried basil
¹⁄₄

teaspoon dried oregano
¹⁄₈

teaspoon fresh ground black pepper
salt
1

tablespoon tomato paste
1

lb boneless skinless chicken breast, cut crosswise into 1/2 in. slices
15

ounces lentils, can drained and rinsed
14 ¹⁄₂

ounces diced tomatoes, with juices
³⁄₄

cup low sodium chicken broth
4

ounces Baby Spinach (4 cups)

DIRECTIONS

In a medium saucepan, heat oil over medium heat. Add onion, garlic, basil, oregano, pepper, and a pinch of salt; reduce heat to medium-low and cook, stirrring occasionally, 4 minutes.
Stir in tomato paste and cook 3 minutes longer.
Stir in chicken breasts and cook for 1 minute. Add lentils, tomatoes, and their juices, and broth. Bring to a gentle simmer, reduce heat to low, cover and cook until chicken is cooked through, 7 to 10 minutes.
Stir in spinach, cover, and cook 1 minute longer or until spinach wilts. Season with salt and pepper to taste and serve warm.

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