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Seafood Combination
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Tuscan Chicken with White Beans
Cook Time: 35 minutes
Prep Time: 15 minutes
Yield: Makes 4 servings
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:
1.
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.
2.
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.
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 |
This recipe appears in:
Italian
