Scottish Cottage Stew
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Cut the potatoes and onion in half and then cut the halves crosswise in large chunks.
Cut carrots in large ¾ inch (1.5 cm) slices.
Cut the green beans in thirds.
Mix the arrowroot with 1/4 cup (60 mL) of water and set aside.
Mix the fat-free chicken bouillon with 4 cups (1L) of water.
Spray large pot or Dutch oven with non-fat cooking spray and brown the ground chicken quickly, breaking it up with a wooden spoon and spreading it over bottom of pot for even cooking.
Add onion when chicken is almost completely cooked, continuing to break up meat as it cooks.
Add chicken bouillon mixture and seasonings.
Add carrots and partially cook before adding potatoes.
When potatoes are almost cooked, add green beans.
Green beans will heighten and brighten in colour, then add arrowroot mixture and continue to cook for 5 minutes, until liquid has thickened.
Adjust seasoning, and add salt or lemon pepper to taste.
Nutrition Info
| Per 525 g serving | Amount |
|---|---|
| Calories | 490 |
| Protein | 31 g |
| Fat | 21 g |
| Carbohydrate | 44 g |
| Fibre | 6 g |
| Sugar | 6 g |
| Cholesterol | 115 mg |
| Sodium | 300 mg |
| Per 525 g serving | % Daily Value |
|---|---|
| Potassium | 31 |
| Calcium | 10 |
| Iron | 20 |
| Vitamin A | 150 |
| Vitamin C | 70 |
| Vitamin B6 | 39 |
| Folate | 11 |
| Zinc | 9 |
