How To Prepare
In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the celery, carrot, onion, and garlic for 5 minutes, or until soft, stirring frequently.

Stir in the broth, tomatoes with liquid, tomato paste, thyme, and pepper. Bring to a boil, still on medium high. Reduce the heat and simmer, covered, for 8 to 10 minutes, or until the vegetables are very tender, with no crispness remaining.

Stir in the zucchini. Cook for 3 minutes, or until almost tender-crisp.

Stir in the fish. Cook for 2 to 3 minutes, or just until it flakes easily when tested with a fork.

Mediterranean Seafood Stew

Servings

Ingredients

2 teaspoons olive oil
1 medium rib of celery, chopped
1 medium carrot, chopped
1 small onion, chopped
1 medium garlic clove, minced
2 1/2 cups can no salt added chicken broth
1 14.5 ounce can no salt added diced tomatoes (undrained)
2 tablespoons no salt added tomato paste
1/2 teaspoon dried thyme, crumbled
1/8 teaspoon pepper
1 medium zucchini, chopped
16 ounces cod or other mild white fish fillets, rinsed and patted dry, cut into 2 ounce portions

Servings

Ingredients

2 teaspoons olive oil
1 medium rib of celery, chopped
1 medium carrot, chopped
1 small onion, chopped
1 medium garlic clove, minced
2 1/2 cups can no salt added chicken broth
1 14.5 ounce can no salt added diced tomatoes (undrained)
2 tablespoons no salt added tomato paste
1/2 teaspoon dried thyme, crumbled
1/8 teaspoon pepper
1 medium zucchini, chopped
16 ounces cod or other mild white fish fillets, rinsed and patted dry, cut into 2 ounce portions

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How To Prepare
Add the chicken on both sides with the seasoning blend and thyme

In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 to 5 minutes on each side, or until no longer pink in the center. Transfer to a serving platter and cover to keep warm.

Add the remaining 2 teaspoons oil to the skillet, swirling to coat the bottom. Cook the bell pepper and onion for 4 to 6 minutes, or until beginning to brown on the edges, stirring frequently. Remove from the heat.

Stir in the water the black pepper. Spoon around the chicken. Serve with the low sodium hot-pepper sauce.

Louisiana Chicken and Vegetables

Servings

Ingredients

1 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 teaspoons salt-free Cajun or Creole seasoning blend
1/2 teaspoons dried thyme, crumbled
1 tablespoon canola oil, divided use
1 cup chopped red bell pepper
1/2 cup carrot in matchstick-size pieces
1/2 cup chopped onion (yellow preferred)
1/4 cup water
1/4 teaspoon black pepper (coarsely ground preferred)
Red low sodium hot-pepper sauce to taste (optional)

Servings

Ingredients

1 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 teaspoons salt-free Cajun or Creole seasoning blend
1/2 teaspoons dried thyme, crumbled
1 tablespoon canola oil, divided use
1 cup chopped red bell pepper
1/2 cup carrot in matchstick-size pieces
1/2 cup chopped onion (yellow preferred)
1/4 cup water
1/4 teaspoon black pepper (coarsely ground preferred)
Red low sodium hot-pepper sauce to taste (optional)

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