Chicken Stew with Butternut Squash

Prep: 25 minutes; Cook: 35 minutes
(From: Eat Well, Stay Well p. 120)

This recipe works for gastric bypass patients because it is vitamin and nutrient rich. It contains lean chicken protein that is cooked moist and soft. In addition the tomato and squash add fiber and nutrients such as Vitamins A and C, Manganese, Vitamin B6, Folate and Niacin.

1 tablespoon vegetable oil
1¼ pounds boneless, skinless chicken cut into 1-inch chunks
3 tablespoons flour
1 onion cut into ½ inch chunks
4 cloves garlic, slivered
1 large butternut squash (2 ½ pounds) peeled and cut into 1-inch chunks
2 cups canned no-salt added chopped tomatoes
1 cup chicken broth
½ cup apple juice
2 tablespoons no-salt added tomato paste
½ teaspoon each dried sage and salt
¼ teaspoon pepper

Directions:
1. In a large nonstick Dutch oven or flameproof casserole, heat 1½ teaspoons of the oil over moderate heat. Dredge the chicken in the flour, shaking off the excess. Add half of the chicken to the pan and sauté for 3 minutes or until lightly browned on both sides. Transfer the chicken to a plate. Repeat with the remaining chicken and 1½ teaspoons oil.

2. Add the onion and garlic to the pan and sauté for 7 minutes or until the onion is soft. Add the squash, stirring to coat. Add the copped tomatoes, broth, apple juice, tomato paste, sage, salt and pepper and bring to a boil. Reduce to a simmer, cover and cook for 7 minutes.

3. Return the chicken to the pan, bring to a simmer, cover and cook for 10 minutes or until the chicken is cooked through and the squash is tender.

Serves 4 (normal. WLS should carefully measure appropriate portion prior to eating).

Per Serving (normal): Calories 388; Fiber 7g; Protein 38g; Total Fat 6g; Saturated Fat 1g; Cholesterol 82mg; Sodium 662 mg