Tuscan Chicken and Bean Stew
Posted 1/21/2010 @ 3:47:24 pm by todaysbaker.com
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To save more money in your food budget, try this recipe for Tuscan Chicken and Bean Stew -- it's economical and good for you, too. This dinner for four can be made in a little more than 30 minutes and will cost only $2.04 per serving.
Ingredients:
¼ cup all-purpose flour
¼ teaspoon each salt and pepper
1 package (about 2 pounds) chicken thighs, skins removed
2 teaspoons oil
1 medium onion, diced
2 carrots, cut into ½-inch chunks
2 garlic cloves, finely chopped
1 can (14.5 ounces) diced tomatoes, drained
1 can (14.5 ounces) reduced-sodium chicken broth
1 can (19 ounces) cannellini beans, rinsed and drained
Directions:
1. Heat oven to 350ºF. In a bowl, combine flour with salt and pepper. Coat chicken in flour mixture. Heat oil in Dutch oven. Add chicken and brown. Remove chicken to a plate.
2. Stir onion and carrots into Dutch oven with drippings. Cook, stirring, 4 minutes or until onions soften. Add garlic and cook 1 minute. Stir in diced tomatoes. Top with chicken. Pour broth over chicken. Bring liquid to a boil. Cover and cook in oven 20 minutes.
3. Mash some of the beans and stir into Dutch oven. Cover and cook for another 10 minutes, or until chicken is done.
(Makes 4 servings.)
Nutrients per serving: Calories 351, Protein 33g, Carbohydrates 34g, Fat 8g (Saturated Fat 2g), Cholesterol 107mg, Dietary Fiber 7g, Sodium 869mg.
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