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Chicken, White Bean, and Spinach Stew

Chicken, White Bean, and Spinach Stew Photo: Amy Kalyn Sims

Ingredients

  • 1 tablespoon olive oil
  • 1 medium coarsely chopped onion
  • 4 garlic cloves, minced
  • 1 tablespoon chopped fresh thyme (or 1 teaspoon dried)
  • 2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
  • 1/2 cup water
  • 4 canned plum tomatoes, drained
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 3 ounces baby spinach leaves (3 packed cups), coarsely chopped
  • 2 cups shredded skinless, boneless rotisserie chicken breast
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Preparation


1. Heat oil in a medium saucepan over medium-high heat. Add onion; cook 5 minutes or until softened, stirring. Add garlic and thyme; cook 1 minute, stirring. Add beans, water, tomatoes, and broth. Increase heat to high until stew begins to bubble. Reduce heat; let simmer 5 minutes, breaking up tomatoes with a spoon. Add more water, if needed.

2. Add spinach, stirring until wilted. Add chicken; cook 2 minutes. Season with salt and pepper.


  • Prep Time:
  • Cook Time:

  • Andrea's wine pick: The earthy beans and cheesy pitas need the balance of a rustic red, like the spicy Sierra Cantabria Crianza Rioja from Spain ($16.75).
  • Yield: Makes 4 servings (serving size: 1 1/2 cups)

Nutritional Information

Calories per serving: 447
Fat per serving: 7g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 4g
Polyunsaturated fat per serving: 1g
Protein per serving: 40g
Carbohydrate per serving: 56g
Fiber per serving: 12g
Cholesterol per serving: 60mg
Iron per serving: 8mg
Sodium per serving: 356mg
Calcium per serving: 200mg

Good to Know

Just one serving of this stew and you've nearly met your daily requirement of protein and fiber. Beans and chicken are protein-packed, and help keep you full.

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