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6 - frozen, boneless, skinless, chicken breast fillets (0.5 gm fat per 3 fillets)
1 - large yellow onion , chopped
½ - of a large green bell pepper, chopped
2 or 3 cloves of garlic, chopped, if you like garlic (the stew will be good even without the garlic)
1 - can of mushrooms
Several pieces of pickled red peppers (these are not hot)
Salt and black pepper to taste
1 - can of 100% fat free chicken broth
PAM ,fat free, no stick cooking spray, sufficient to coat the bottom and sides of a small iron pot for browning the chicken.
Kitchen Bouquet (if you like a slightly darker gravy)
Paprika
Thaw the chicken breast fillets and cut each one in half. This makes them a little more bite size. Season with the salt and pepper and the paprika, and brown in the PAM sprayed pot, stirring and turning often to prevent sticking. Do this on a medium to medium low heat, since the PAM may tend to burn more readily than if you were using grease. When the fillets are lightly browned on both sides, stir in the chopped vegetables and about a third of the can of the fat free chicken broth, cover the pot and simmer for about five minutes, stirring often. This will slightly wilt the vegetables and also loosen some of the browned meat particles stuck to the bottom of the pot. Add about half of the fat free chicken broth and continue to simmer. You can turn the heat up a little more now since there is a fair amount of liquid in the pot. After the liquid has cooked down some, add the remainder of the broth. Add more paprika if desired to give the gravy a little red color and some more flavor. The total cooking time should be about 45 minutes, or until the vegetable are done. The gravy will be a bit thin and there won't be a pot full, but it should be very flavorful due to the vegetables and other seasonings in it, so you shouldn't need a lot on your rice. You can eliminate the initial salting of the meat, and instead, add a couple of chicken bouillon cubes to the stew while it is cooking. This will provide some salt and improve the flavor of the gravy. Serve the chicken stew over cooked medium grain rice. The medium grain rice has the best flavor, although long grain is acceptable. Under no circumstances should you use any kind of "instant" or "parboiled" (converted) rice in any of these rice and gravy dishes.
Note:
This is really about 4 recipes in one, that is, if you like tomato gravy, just add a small can of tomato or V-8 juice while the stew is cooking and you will have tomato flavored gravy. Likewise, if you like plain brown type chicken gravy, add a table spoon of all purpose white flour and a packet of McCormick's Brown Gravy mix, well blended into a thin slurry and some Kitchen Bouquet for color and you have brown gravy. Likewise again, if you like a thicker browned flour type tomato gravy, do as described above for the thin tomato gravy and then add the same flour mixture. Be sure and stir the thick gravies often, as they will tend to stick, whereas the natural type gravies won't stick as readily.
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