Solar Oven Chicken Stew

so-chicken-stewThis simple dish was my first solar oven try.
The recipe came off the solar oven website and I knew it would be one we liked because of the ingredients.

I did tweak it a bit from the original and it was a total success. Instead of plum tomatoes I uses the diced fire roasted tomatoes and 1 can of whole olives rather than 1/4th cup of sliced olives.

The pot I used was a 3 quart graniteware with lid. Just right for 2 people although this could easily serve 4. We did have left overs for the next day. It was served over quick rice with a simple dinner salad.

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Dump everything in the pot raw Mix it all up and cover it with the lid
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Set up the sun oven Focus by centering the sun spot
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Preheat the oven for about a half hour Add your pot of stew and clamp down the lid

so-chicken-stew1After 1/2 hour the oven temperature was close to 300 degrees or a little over.
It was 9:40 am when I put the pot in the oven and it was done around 11:40 am.

2 hours later.

I did refocus the oven once or twice during the cooking span.
The temperature never got much above 300 degrees.

 

 

Sun Oven Chicken Stew
Serves 4
Quick and simple chicken stew
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Prep Time
10 min
Cook Time
2 hr
Total Time
2 hr
Prep Time
10 min
Cook Time
2 hr
Total Time
2 hr
380 calories
3 g
235 g
21 g
42 g
5 g
217 g
241 g
1 g
0 g
15 g
Nutrition Facts
Serving Size
217g
Servings
4
Amount Per Serving
Calories 380
Calories from Fat 191
% Daily Value *
Total Fat 21g
33%
Saturated Fat 5g
25%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 11g
Cholesterol 235mg
78%
Sodium 241mg
10%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
3%
Sugars 1g
Protein 42g
Vitamin A
2%
Vitamin C
6%
Calcium
5%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 can diced fire roasted tomatoes
  2. 1 Tbsp. Costco dry onions
  3. 2 tsp. Costco dry garlic granules
  4. 1 can whole large olives
  5. 2 tsp. herbs de Provence
  6. 2 Tbsp. extra virgin olive oil
  7. 6 boneless, skinless chicken thighs
  8. salt and pepper to taste
Instructions
  1. Set out the oven to preheat
  2. Put all ingredients in the pot except the chicken.
  3. Mix it all up and then add the chicken nestled into the sauce.
  4. Cover and cook to fork tender. It can take from 1 1/2 hours to 2 hours depending on the heat of your sun.
  5. It will not burn so do not worry if you keep it in the pot longer.
  6. I spooned the chicken over rice. It would be great over pilaf or noodles too.
How to make your own Herbs de Province
  1. Equal amounts of these herbs
  2. dried savory
  3. dried rosemary
  4. dried thyme
  5. dried oregano
  6. dried basil
  7. dried marjoram
  8. dried fennel seed
  9. I make a big batch of this up and keep it in my pantry.
  10. For instance 3 Tbsp. of each herb.
  11. Store in air tight jar and you are good to go when you need it.
beta
calories
380
fat
21g
protein
42g
carbs
3g
more
A Food Orgasm http://food-o.com/

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