Chicken and white bean stew

Chicken and White Bean Stew

Cannellini beans add fibre and protein to this easy one-pot chicken stew.

Prep Time:
15 minutes

Cook Time:
35 minutes

Calories:
280

Serving Size:
6

Ingredients

2 tbsp (30 mL) canola oil
1 lb. (450 g) boneless skinless chicken breasts, cut into 1-inch (5 cm) pieces
1 medium onion, chopped
1 cup (250 mL) carrots, diced
2 cloves garlic, minced
1 pkg. (227 g) sliced cremini mushrooms
1 tbsp (15 mL) chopped fresh thyme leaves
4 cups (1 L) low-sodium chicken broth
1 can (540 mL) cannellini beans, drained and rinsed
1 tbsp (15 mL) each cold water and cornstarch
4 cups (1 L) chopped kale
¼ cup (50 mL) grated Parmesan cheese

Instructions

1. In Dutch oven or large heavy-bottomed saucepan, heat oil over medium heat. Add chicken; cook, stirring until browned, about 4 minutes. Using slotted spoon, transfer mixture to plate; set aside.

2. Add onion and carrots; cook until softened, about 3 minutes. Add garlic, mushrooms, thyme and 2 tbsp (30 mL) water; cook, stirring occasionally until mushrooms are tender and no liquid remains, about 4 to 5 minutes.

3. Add chicken mixture to Dutch oven. Stir in beans and broth; bring to boil. Reduce heat, cover and simmer for about 20 minutes.

4. In small bowl stir together water and cornstarch; stir into Dutch oven; add kale. Bring to a boil; reduce heat and simmer until thickened, stirring constantly until kale is tender-crisp, or for about 3 to 5 minutes. Garnish with Parmesan cheese.

Nutritional InformationPer 1¼ cup
Amount		% Daily Value
Calories 280
Fat 9 g		14 %
Saturated 1.5 g + Trans 0 g		8 %
Cholesterol 50 mg
Sodium 220 mg		9 %
Carbohydrate 24 g		8 %
Fibre 6 g		24 %
Sugars 3 g
Protein 27 g