Healthy Recipes

Three-Bean Chicken Stew

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1 Tb. canola oil
1 3/4 pounds boneless, skinless chicken breasts or thighs, cut into chunks
1 large yellow onion, chopped
14-ounce can fat-free, less-sodium chicken broth
3 15-ounce cans of no-salt-added beans (black, navy and kidney)
3 cups no-salt-added tomatoes
1 cup sliced celery
1 cup sliced carrots
1 cup dry red wine
1 large bay leaf
1 Tb. Italian herbs
1 cup smoked chicken breast, cubed
1 cup fresh Italian parsley, chopped
1 cup fresh cilantro, chopped
Salt and freshly ground black pepper

Heat oil in a large pot; brown chicken. Remove chicken and set aside. Sauté onions until soft, about 5 minutes. Add broth, beans, tomatoes, celery, carrots, wine, bay leaf, herbs and all chicken; cover and simmer for 40 minutes.

Add parsley, cilantro, salt and pepper, and simmer 5 more minutes.

Serves 8
Per serving: 361 calories, 39g protein, 32g carbohydrates, 6g fat (3g saturated), 75mg cholesterol, 12g fiber, 267mg sodium.