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
- 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
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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)
-
Calories 419cal
-
Kilojoules 1760kJ
-
Protein 36g
-
Total fat 13g
-
–Saturated fat 3g
-
Carbohydrates 35g
-
–Sugars 7g
-
Dietary fibre 10g
-
Sodium 770mg
-
Calcium 110mg
-
Iron 5.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
