BUILD A HEALTHY MEAL: Heart-Healthy Chicken Stew

LSU AgCenter and Louisiana Healthcare Connections have teamed up to produce the video series ‘Build a Healthy Meal.’ We’ll show you how to make easy, tasty and healthy recipes for the whole family using simple kitchen equipment and low-cost ingredients that can be found in your local dollar store or grocery store.
In this video, LSU AgCenter Area Nutrition Agent, Tamika Jones, demonstrates how to make an easy meal that is packed with nutrients and flavor. This chicken stew is a delicious spin on a southern favorite, and the best part is it is low in sodium which can help reduce the risk for hypertension.
Heart-Healthy Chicken Stew
1 ½ pounds boneless, skinless chicken breast or thighs
½ tablespoon of canola oil 
2 ½ tablespoons salt-free, creole seasoning
½ cup yellow onions, chopped
½ cup green onions, chopped
½ cup bell pepper, chopped
½ cup celery, chopped
1 clove garlic, chopped or ½ teaspoon garlic powder
½ cup dry roux
1 ½ cups reduced sodium chicken broth
1 cup water
1. Trim the visible fat off the chicken. 
2. Add oil to a pan and set heat to medium. 
3. Sprinkle 1 tablespoon of salt-free creole seasoning on chicken and rub until the chicken is covered in seasoning. 
4. Add the chicken to the pan and brown on each side, then set aside. 
5. Add chopped yellow onion, green onions, bell pepper, celery and garlic to the pan and cook until translucent.
6. Add dry roux, 1 ½ tablespoon salt-free creole seasoning, broth and water. Whisk until lumps dissolve.
7. Bring to a boil and allow to simmer for 20 - 25 minutes. If the gravy is too thick, add additional water. 
8. Add chicken back to the pan. Cover and cook for 30 minutes over medium-low heat while stirring occasionally. Remove the lid during the last 5 minutes of cooking time to allow the gravy to thicken.
Serves: 6
Preparation time: 10 - 15 minutes
Cooking time: 60 minutes
Source: LSU AgCenter Breakup with Salt Curriculum 
Serve over brown rice with a side of sauteed brussels sprouts and fresh cut melon.
Sauteed Brussels Sprouts
2 tablespoons olive oil
1 - 12 oz bag of frozen brussels sprouts, thawed and sliced in half or fresh brussels sprouts sliced in half
½ onion, chopped or ½ tbsp onion powder
2 teaspoon minced garlic or ½ tsp garlic powder
Pinch of salt and pepper
1 teaspoon no salt creole seasoning
1. In a skillet, heat oil over medium-high heat.
2. Add brussels sprouts and onions, and sauté until they start to brown.
3. Add garlic and other seasonings.
4. Cook until tender.
Serves: 6
Preparation time: 5 minutes
Cook time: 20 minutes
Source: LSU AgCenter
FOOD SAFETY TIPS:
• Avoid cross-contamination by washing hands, work surfaces, cutting boards and utensils thoroughly with soap and hot water after being in contact with chicken.
• Thaw frozen chicken in the refrigerator or in cold water - not on the countertop.
• Cook chicken dishes to an internal temperature of 165o F.
• Store leftovers in the refrigerator for 3-4 days.
• Store leftovers in the freezer for 2-3 months.
COOKING TIPS:
• For tips on chopping vegetables please watch the LSU AgCenter’s video ‘Build a Healthy Meal: “Properly cutting Vegetables.”’ • Build a Healthy Meal: ...
Visit us at our website: www.LSUAgCenter.com/BuildAHealthyMeal
About Louisiana Healthcare Connections
Established to deliver quality healthcare through local, regional and community-based partners, Louisiana Healthcare Connections is a Healthy Louisiana Plan headquartered in Baton Rouge, La. Louisiana Healthcare Connections exists to improve the health of its members through focused, compassionate and coordinated care. Because Louisiana Healthcare Connections believes healthy is a way of life, its members benefit from programs and services designed for personal well-being. For more information, visit www.LouisianaHealthConnect.com.

[@kashamilstead3250]

That looks delicious!

[@1bigdaddygirl]

this looks so good. I can't wait to try it with my senior bingo nutrition class!

[@geauxgethealthyololn1433]

Awesome! I would love to show this video during our cooking classes at OLOL North Baton Rouge campus.