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Chicken Stew

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James
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2017/08/06 12:39:44 (permalink)Main Meals
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Chicken Stew

This recipe was written by Big Les & was originally published in The MuscleTalker September 2010 edition

Ingredients (Serves 6)
  • 1 cup chopped red pepper
  • 110g chopped onion
  • 100g chopped celery
  • 1 tbsp (approx 7g) flour
  • 1lb skinless chicken thighs, cut into ½ inch pieces
  • 470ml chicken stock
  • 2 tbsp tomato paste
  • 1 tsp dried thyme
  • ½ tsp salt
  • ½ tsp hot pepper sauce (like Tabasco)
  • 250g sweetcorn
  • 250g beans (mixed beans work well)

Method
  • Heat a large Dutch oven or stock pot over medium-high heat
  • Coat pan lightly in oil (spray oil recommended), then add pepper, onion and celery to pan. Cook for 5 minutes, stirring occasionally
  • Combine flour and chicken in a bowl, tossing to coat
  • Add chicken to pan and cook until lightly browned
  • Gradually stir in stock and bring to a boil
  • Cook for 1 minute or until slightly thickened, stirring constantly
  • Add tomato paste and rest of the ingredients to pan
  • Cover, reduce heat and simmer for 30 minute

More great recipes available in our Muscle Menus ebook available for Kindle at Amazon.
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