Chicken and white bean stew
Serves: 4
Time to make: 30 mins
Total cost: $15.60 / $3.90 per serve
(at time of publication)
Ingredients
- oil spray
- 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
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)
Kilojoules 1760kJ
Calories 419cal
Protein 36g
Total fat 13g
–Saturated fat 3g
Carbohydrates 35g
–Sugars 7g
Dietary fibre 10g
Sodium 770mg
Calcium 110mg
Iron 5.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Melanie Jenkins
Last updated date: 13 June 2019
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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