As part of Healthy U, the 12 students are taking turns doing cooking demonstrations the first Saturday of every month at Woods Supermarket. I was up last Saturday, and I made a family favorite that we have been eating since well before I was accepted into Healthy U.
The Wheem, as we call it, is a chicken-and-tomato stew served over rice. It is based on a dish that my mother-in-law, Pat, made when she was put on an incredibly restrictive diet (8 grams of fat per day, max — yikes!). I chose it for my HealthyU demo because I wanted to show people that you can eat healthy and hearty with minimal cooking time and for not a lot of cash. Everyone who tried it Saturday said they enjoyed it, and I am hopeful that you will, too. (NOTE: I use a wok because it maintains heat better to allow for faster cooking time.)
THE WHEEM (or Chicken-Tomato Stew)
1 pound chicken breast, cut into bite-size pieces
1 pkg frozen Mediterranean veggies
2 cans Italian stewed tomatoes
1 Tsp sesame oil
1 Tbsp basil
2 Tbsp minced garlic
Salt & Pepper
3 cups white or brown rice or quinoa
Prepare rice or quinoa, following package instructions.
Put oil in wok and heat to medium-high temperature. Add chicken and 1 tablespoon garlic; cook through. Drain liquid.
Add tomatoes (we drain the liquid from one of the cans to make the stew more chunky), the rest of the garlic and the basil. Heat until bubbling. Add frozen vegetables, stir frequently until vegetables are cooked through. Add salt and pepper to taste.
Serve stew over rice or quinoa.
Nutrition Information per serving (serves 6):
(info is for using brown rice, using white or quinoa will increase calories & carbs)
Calories: 241 Fat: 3g Sodium: 390 Protein: 20 Carbs: 29