Tuscan Chicken & White Bean Stew

Name: Tuscan Chicken & White Bean Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 5 servings
Cuisine: Italian
Ingredients: 1 tablespoon olive oil; 1.5 pound chicken thighs (boneless, skinless, cut into 1-inch pieces); 1 yellow onion (large, chopped); 3 clove garlic (minced); 0.5 teaspoon black pepper; 0.5 teaspoon dried Italian seasoning; 0.25 teaspoon kosher salt; 1 can crushed tomatoes (low-sodium); 3 cup chicken broth (low-sodium); 1 can cannellini beans (rinsed, drained); 5 ounce fresh spinach; 2 tablespoon fresh parsley (chopped); 0.25 cup Parmesan cheese (finely grated)

Hearty and warming stew with tender chicken, cannellini beans, vibrant tomatoes, and fresh spinach simmered in a rich, herby broth.

Prep: 15 min
Cook: 30 min
Total: 45 min
Servings: 5
Cuisine: Italian
Difficulty: Medium
Cost: $3.02/serving

Dietary

Nut-Free
Gluten-Free
Soy-Free
Egg-Free
High-Protein
High-Fiber

Ingredients

1 tablespoon olive oil
1.5 pound chicken thighs (boneless, skinless, cut into 1-inch pieces)
1 yellow onion (large, chopped)
3 clove garlic (minced)
0.5 teaspoon black pepper
0.5 teaspoon dried Italian seasoning
0.25 teaspoon kosher salt
1 can crushed tomatoes (low-sodium)
3 cup chicken broth (low-sodium)
1 can cannellini beans (rinsed, drained)
5 ounce fresh spinach
2 tablespoon fresh parsley (chopped)
0.25 cup Parmesan cheese (finely grated)

Instructions

Heat 1 tablespoon olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Add the 1 1/2 pounds chicken thighs and cook until browned on all sides, about 5-7 minutes. Remove chicken and set aside.
Add the 1 chopped yellow onion to the pot and cook until softened, about 5 minutes. Stir in the 3 minced garlic cloves, 1/2 teaspoon black pepper, 1/2 teaspoon dried Italian seasoning, and 1/4 teaspoon kosher salt; cook for 1 minute until fragrant.
Return the chicken to the pot. Add 1 can low-sodium crushed tomatoes and 3 cups low-sodium chicken broth. Bring to a simmer, then reduce heat to low, cover, and cook for 15-20 minutes, or until chicken is cooked through.
Stir in 1 can rinsed and drained cannellini beans and 5 ounces fresh spinach. Cook for another 5 minutes, or until the spinach has wilted and the beans are heated through.
Taste and adjust seasoning as needed. Ladle into bowls and, if desired, garnish with 2 tablespoons fresh parsley and 1/4 cup grated Parmesan cheese.

Notes

For a thicker stew, you can mash a portion of the beans against the side of the pot. Serve with a side of steamed green beans or a light green salad if desired, though this stew is a complete meal on its own.

Nutrition (per serving)

Calories: 420
Protein: 46.5 g
Carbohydrates: 26.5 g
Fat: 15 g
Fiber: 9 g
Sodium: 490 mg
Saturated Fat: 3 g
Sugar: 8 g
Cholesterol: 155 mg