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Ingredients
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2 pounds boneless, skinless chicken thighs or breasts
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1 ½ cups carrots, in 1/2-inch chunks
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2 cups fresh spinach, shredded
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1 (14.5 ounce) can diced tomatoes with juice
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1 cup dry lentils
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½ cup low-fat chicken broth
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1 teaspoon dried Italian herbs
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1 teaspoon crushed fennel seed
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8 garlic cloves, peeled and sliced
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Salt and pepper, to taste
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Parsley sprigs for garnish
Directions
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Place all ingredients in a large microwave-safe bowl. Stir to combine. Cover; microwave on high power about 25 minutes, or until chicken and vegetables are done. Add more broth if needed. Garnish with parsley.
Tips
Copyright 2004 Jean Carper. Printed first in USA WEEKEND. All rights reserved.
Nutrition Facts (per serving)
360 | Calories |
11g | Fat |
29g | Carbs |
36g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Calories 360 | |
% Daily Value * | |
Total Fat 11g | 14% |
Saturated Fat 3g | 15% |
Cholesterol 91mg | 30% |
Sodium 264mg | 11% |
Total Carbohydrate 29g | 10% |
Dietary Fiber 13g | 46% |
Total Sugars 4g | |
Protein 36g | 72% |
Vitamin C 51mg | 57% |
Calcium 127mg | 10% |
Iron 8mg | 43% |
Potassium 935mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.