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Learn more about nutrition with the free EatFresh.org Mini Course! Start or continue now ›

Learn more about nutrition with the free EatFresh.org Mini Course! Start or continue now ›

https://eatfresh.org/eatfreshorg-mini-course

Chicken and Shrimp Stew

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Chicken and Shrimp Stew
Ready In: 45 minutes
Serves: 6
Dairy-freeGluten-freeLow Added Sugar

This flavorful dish will become a family favorite.

What you'll need

saucepan and cover
Sharp knife
Spatula or spoon

Ingredients

Serves 6
1 teaspoon Vegetable Oil
1 cup Onion finely chopped
3 cloves Garlic finely chopped
1 Chicken Breast boneless, skinless, cut into 1-inch cubes
1 cup Okra ends trimmed, rinsed, and cut into 1/2-inch thick slices or 1 cup Okra frozen
3/4 cup Corn fresh or frozen
1 cup Bell Pepper chopped
14 1/2 ounces Tomatoes diced, no-salt added (equivalent to 1 can)
1 cup Low-sodium Chicken Broth
1 Bay Leaf
2 1/4 teaspoons Soulful Seasoning see link to seasoning recipe below
1/8 teaspoon Hot Pepper Sauce
3/4 pound Shrimp Uncooked, medium, peeled and deveined
1/2 cup Brown Rice Cooked
of Lemon sliced, optional

Directions

1.In a saucepan, heat vegetable oil over medium heat. Cook onion and garlic in oil for 2 minutes. Stir in chicken; cook and stir for 7 to 10 minutes or until chicken begins to brown. Add okra, corn, and bell pepper; cook and stir for 2 minutes or until crisp-tender. Stir in tomatoes, chicken broth, bay leaf, Soulful Seasoning, and hot pepper sauce. Bring to a boil.
2.Cook, uncovered, and stirring for 2 minutes more. Add in shrimp and cook 3 to 4 minutes longer or until shrimp turns pink. Stir in rice. Remove from heat.
3.Cover and let stand for 5 minutes or until rice is hot. Remove bay leaf.
4.Serve immediately, with lemon slices, if desired.

Chef's Tips

Nutrition Facts

Serving Size 1.00 cup

Serving Per Container 6

Amount Per Serving
Calories 150
% Daily Value*
Total Fat 3 g4%
Saturated Fat <1 g3%
Sodium 300 mg13%
Total Carbohydrate 16 g6%
Dietary Fiber 3 g11%
Protein 17 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

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This material was funded by USDA's Supplemental Nutrition AssistanceProgram - SNAP. This institution is an equal opportunity provider. Visit www.CalFreshHealthyLiving.org for healthy tips.

EatFresh.org was created and is maintained by Leah's Pantry through funding by the Califronia Department of Social Servicess (CDSS).

“Funded by USDA SNAP, an equal opportunity provider and employer. Visit http://calfreshhealthyliving.org for healthy tips.”