Courtesy of Recipes for Healthy Kids Cookbook for Homes
6Servings•40 Min.Prep Time•30 Min.Cook Time•
原料：
- 3/4 Tbsp. vegetable oil
- 3/4 c. fresh onions, peeled, diced
- 1/3 c. fresh carrots, peeled, diced
- 1/2 c. fresh celery, diced
- 1 Tbsp. enriched all-purpose flour
- 1/3 tsp. low-sodium chicken base
- 1 1/4 c. water
- 1/8 tsp. salt-free seasoning
- 1/3 tsp. garlic powder
- 1 c. canned low-sodium diced tomatoes
- 1 c. fresh sweet potatoes, peeled, cubed 1-in.
- 1/2 c. fresh red potato, unpeeled, cubed 1-in.
- 1 c. cooked diced chicken, 1/2-in. pieces (3 oz.)
- 2 c. canned low-sodium great northern beans, drained, rinsed
- 1/2 c. fresh baby spinach, chopped
说明：
- Heat vegetable oil in a large pot over medium heat. Cook onions, carrots, and celery for 5 minutes allowing them to brown slightly.
- Sprinkle flour over the vegetables. Stir well. Add chicken base and water. Stir constantly. Bring to a boil.
- Reduce heat to medium. Stir in salt-free seasoning and garlic powder. Cook uncovered for 2 minutes. Add tomatoes, sweet potatoes, and red potatoes. Simmer
uncovered for 15 minutes or until potatoes are tender. Stir frequently. Add chicken, beans, and spinach. Stir.
- Continue to simmer uncovered for 10 minutes. Serve hot.
For more recipes or information, please visit teamnutrition.usa.gov
营养：
| 成分 | 数值 |
|---|
| Calories | 124 |
| Total Fat | 2g |
| Saturated Fat | 1g |
| Cholesterol | 13mg |
| Total Carbs | 18g |
| Fiber | 5g |
| Protein | 8g |
| Sodium | 57mg |