Tuscan Chicken with White Beans
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Tuscan Chicken with White Beans
Cook Time 35 minutes
Prep Time 15 minutes
YIELD Makes 4 servings
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This hearty Italian stew will take the chill out of any blustery day. Fresh fennel adds a sweet and slightly licorice flavor to the savory rosemary-scented broth and beans provide fiber.
INGREDIENTS
| 1 | large fennel bulb (about 3/4 pound) |
| 1 | teaspoon olive oil |
| 1 | teaspoon dried rosemary |
| 1/2 | teaspoon black pepper |
| 1/2 | pound boneless skinless chicken thighs, cut into 3/4-inch pieces |
| 1 | can (14-1/2 ounces) no-salt-added stewed tomatoes |
| 1 | can (about 14 ounces) fat-free reduced-sodium chicken broth |
| 1 | can (15 ounces) cannellini beans, rinsed and drained |
| Hot pepper sauce (optional) | |
PREPARATION:
- Cut off and reserve 1/4 cup chopped feathery fennel tops. Chop bulb into 1/2-inch pieces. Heat oil in large saucepan over medium heat. Add chopped fennel bulb; cook 5 minutes, stirring occasionally.
- Sprinkle rosemary and pepper over chicken; add to saucepan. Cook and stir 2 minutes. Add tomatoes with juice and broth; bring to a boil. Cover; simmer 10 minutes. Stir in beans; simmer, uncovered, 15 minutes or until chicken is cooked through and sauce thickens. Season to taste with hot pepper sauce. Ladle into 4 shallow bowls; top with reserved fennel tops.
This recipe appears in:
Italian
NUTRITIONAL INFORMATION:
| Serving Size: | 1-1/2 cups soup |
| Fiber | 7 g |
| Carbohydrate | 24 g |
| Cholesterol | 34 mg |
| Saturated Fat | 2 g |
| Total Fat | 6 g |
| Calories from Fat | 25 % |
| Calories | 215 |
| Protein | 17 g |
| Sodium | 321 mg |
DIETARY EXCHANGE:
| Meat | 2 |
| Vegetable | 1-1/2 |
| Starch | 1 |
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