Chicken and White Bean Stew
added 03/07/08
Serves
4
This
stew is rich with tender chicken breast chunks, tasty white beans,
and potatoes.Its flavor comes from a combination of herbs, onion,
and garlic, with no added fat or oil.
4
cups low sodium, low-fat chicken broth
1
small onion, minced
2
cloves garlic, minced
1
large baking potato, peeled and diced
1/2
lb. boneless, skinless chicken breast, cut into 3/4-inch cubes
2
cups cooked OR 1 14 oz. can great northern, navy, or cannellini
beans, drained and rinsed if canned
1/4
tsp. dried thyme (or more to taste)
1/4
tsp. dried rosemary (or more to taste)
Salt
and freshly ground black or white pepper to taste
In
a large saucepan, simmer minced onion and garlic in 1/2 cup of
the broth for 5 minutes. Add the remainder of the broth and the
potato pieces. Cover and bring to a boil, reduce heat, and simmer
for 10 minutes.
With
a slotted spoon or a small strainer, remove approximately half
the potatoes and 1 cup of broth and set aside to cool. Add chicken,
beans, and herbs to remaining soup in pot. Bring to a boil, reduce
heat, and simmer for 10 minutes.
While
pot is simmering, purée reserved potatoes in their broth in a
food processor or blender, or mash them with a potato masher.
Return to the pot. Mix well and taste for seasoning Add salt and
pepper to taste, mix well, and serve.
Per
serving: 295 calories; 27 g protein; 69 g carbohydrate; 5 g fat;
43 mg cholesterol; 420 mg sodium % calories from fat: 14%; from
saturated fat: 4%.
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