Casseroles, Stews

Chicken and white 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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spray oil
500g skinless boneless chicken thighs, cut in chunks
4 cups diced onion, carrots, celery and potato mix
½ teaspoon Tuscan seasoning
2 tablespoons pesto
2 cups hot liquid salt-reduced chicken or vegetable stock made with 2 teaspoons salt-reduced stock powder and 2 cups water
½ cup red lentils
400g can cannellini beans, drained, rinsed

Instructions

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1 Heat a non-stick pan with oil spray. Add chicken and cook until evenly browned.

2 Add a little more oil spray with diced vegetables and cook for a few minutes to allow flavours to develop.

3 Stir in Tuscan seasoning, pesto, stock, 1 cup of water and lentils. Bring to the boil. Stir well. Reduce heat then cover and cook for 20 minutes until chicken is tender.

4 Add beans and simmer for 5 minutes. Sprinkle with chopped parsley if preferred.

Serving suggestion

Serve with rice.

Variations

Make it gluten free: Check stock, Tuscan seasoning and pesto are gluten free.

Nutrition Info (per serve)

Calories 419 cal

Kilojoules 1760 kJ

Protein 36 g

Total fat 13 g

Saturated fat 3 g

Carbohydrates 35 g

Sugar 7 g

Dietary fibre 10 g

Sodium 770 mg

Calcium 110 mg

Iron 5.5 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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