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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 278.1
  • Total Fat: 3.7 g
  • Cholesterol: 34.2 mg
  • Sodium: 657.6 mg
  • Total Carbs: 36.2 g
  • Dietary Fiber: 11.8 g
  • Protein: 23.9 g

View full nutritional breakdown of Chicken and White Bean Stew with Lemon and S calories by ingredient
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Chicken and White Bean Stew with Lemon and S

Submitted by: DLTHOMAS3

Introduction

From WW: Healthy cooking Basics
NOT SHARED if you see this please let me know as this was for my use only.
Tasted Great
From WW: Healthy cooking Basics
NOT SHARED if you see this please let me know as this was for my use only.
Tasted Great

Number of Servings: 4

Ingredients

    1 skinless bone-less chicken breast
    1/2 teaspoon salt
    1/4 teaspoon black pepper
    2 teaspoons olive oil
    1 large onion, chopped
    3 garlic cloves minced or (1 tsp powder)
    1 tablespoon all-purpose flour
    1 (14 1/2-ounce) can diced tomatoes
    3/4 cup Chicken Stock or reduced-sodium chicken broth
    1 (151/2-ounce) can white kidney or navey beans, rinsed and drained
    1 tablespoon minced fresh sage or 1 teaspoon dried
    2 teaspoons grated lemon zest

Directions

1) Cut breast into 1 inch pieces and sprinkle with salt and pepper. Heat 1 teaspoon oil in Dutch oven over mediu-high heat. Add chicken and cook, turning once, until broned, about 6 minutes. Transfer to plate. Add remaining 1 teaspoon oil to Dutch oven. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook, stirring constantly, until fragrant, 30 seconds.
2) Add flour and cook, stirring constantly, until it browns slightly, about 1 minute. Add tomatoes, and stock: bring to boil, stirring constantly to scrape browned bits from bottom of pot. add chicken, beans, and sage. Reduce heat and simmer, covered, until chicken is tender and cooked through, about 20 minutes. Stir in lemon zest.

Serves 4 about 1 cup each
Served with Broccoli and Red Apple Salad

Number of Servings: 4

Recipe submitted by SparkPeople user DLTHOMAS3.






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