Craving a hearty meal this winter but want to steer clear of salt? Try this mouth-watering, low-sodium harvest stew.


3/4 tablespoon vegetable oil
3/4 cup fresh onions, peeled and diced
1/3 cup fresh carrots, peeled and diced
1/2 cup fresh celery, diced
1 tablespoon all-purpose flour
1/3 teaspoon low-sodium chicken base
1 1/4 cups water
1/8 teaspoon salt-free seasoning
1/3 teaspoon garlic powder
1 cup canned low-sodium diced tomatoes
1 cup fresh sweet potatoes, peeled, cubed 1-inch pieces
1/2 cup fresh red potatoes, unpeeled, cubed 1-inch pieces
1 cup cooked diced chicken, 1/2-inch pieces
2 cups canned low-sodium great northern beans, drained and rinsed
1/2 cup fresh baby spinach, chopped


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.

Recipe courtsey of What's Cooking? USDA Mixing Bowl