Casseroles, Stews

Chicken and bean stew

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Melanie Jenkins

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Serves: 4

Time to make: 30 mins

Ingredients

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3 skinless boneless chicken thighs
4 cups chopped mixed seasonal vegetables
1 teaspoon dried thyme or dried mixed herbs
500ml salt-reduced chicken stock
1 cup risoni pasta
425g can mixed beans, drained, rinsed

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Instructions

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1 Cut chicken in bite-sized chunks. Spray a non-stick pan with oil and cook chicken until evenly browned.

2 Spray a little more oil in pan. Add vegetables and cook for 2-3 minutes. Stir in herbs, 2 cups water and stock. Bring to the boil. Stir well, reduce heat. Cover and cook for 20 minutes until chicken is tender.

3 Meanwhile, cook risoni following packet directions.

4 Add risoni and beans to pan, then simmer for 5 minutes. Season with freshly ground black pepper. Sprinkle over fresh parsley and serve with crusty bread.

Nutrition Info (per serve)

Calories 428 cal

Kilojoules 1790 kJ

Protein 31 g

Total fat 5 g

Saturated fat 1 g

Carbohydrates 65 g

Sugar 9 g

Dietary fibre 14 g

Sodium 440 mg

Calcium 100 mg

Iron 5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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