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.

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.