Recipe of the Week
October 16th – October 20th, 2006
Chicken, White Bean, and Spinach Stew
Serves 4; 1 ½ cups per serving
1 tablespoon olive oil
1 medium coarsely chopped onion
4 garlic cloves, minced
1 tablespoon chopped fresh thyme (or 1 teaspoon dried)
1 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
½ cup water
4 canned plum tomatoes, drained
1 (14-ounce) can fat-free, less-sodium chicken broth
3 ounces baby spinach leaves (3 packed cups), coarsely chopped
2 cups shredded skinless, boneless rotisserie chicken breast
¼ teaspoon salt
¼ teaspoon black pepper
Heat oil in a medium saucepan over medium-high heat. Add onion; cook 5 minutes or until softened, stirring. Add garlic and thyme; cook 1 minute, stirring. Add beans, water, tomatoes, and broth. Increase heat to high until stew begins to bubble. Reduce heat; let simmer 5 minutes, breaking up tomatoes with a spoon. Add more water if needed.
Add spinach, stirring until wilted. Add chicken; cook 2 minutes. Season with salt and pepper.
1 tablespoon olive oil
1 medium coarsely chopped onion
4 garlic cloves, minced
1 tablespoon chopped fresh thyme (or 1 teaspoon dried)
1 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
½ cup water
4 canned plum tomatoes, drained
1 (14-ounce) can fat-free, less-sodium chicken broth
3 ounces baby spinach leaves (3 packed cups), coarsely chopped
2 cups shredded skinless, boneless rotisserie chicken breast
¼ teaspoon salt
¼ teaspoon black pepper
Heat oil in a medium saucepan over medium-high heat. Add onion; cook 5 minutes or until softened, stirring. Add garlic and thyme; cook 1 minute, stirring. Add beans, water, tomatoes, and broth. Increase heat to high until stew begins to bubble. Reduce heat; let simmer 5 minutes, breaking up tomatoes with a spoon. Add more water if needed.
Add spinach, stirring until wilted. Add chicken; cook 2 minutes. Season with salt and pepper.
Nutrition Facts Per Serving
Calories: 447 Sodium: 356 mg
Protein: 40 g
Carbohydrates: 56 g
Fiber: 12 g
Total fat: 7 g
Saturated Fat: 2 g
Cholesterol: 60 mg
Calories: 447 Sodium: 356 mg
Protein: 40 g
Carbohydrates: 56 g
Fiber: 12 g
Total fat: 7 g
Saturated Fat: 2 g
Cholesterol: 60 mg
Brought to you by: Gretchen
Austin, MSRD
