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Healthy Recipe

Health & Wellness News

Fall Edition 2017

Healthy Recipe: Chicken and White Bean Stew

A healthy and warming stew for those chilly autumn days, packed with protein, vitamins, and minerals.

Ingredients

2-3 tbsp. extra virgin olive oil
6 stalks celery – 2 finely chopped, 4 cut into bite-size pieces
5 carrots, peeled – 1 finely chopped, 4 cut into bite-size pieces
1 small onion, finely chopped
1 bag of pearl onions (fresh or frozen)
1 box of button mushrooms, halved
1 tbsp. Italian seasoning
1 large bay leaf
1 (28-ounce) can of whole peeled tomatoes
2 (15-ounce) cans of cannellini beans, rinsed
1 box of low sodium chicken stock
1 whole chicken cut into 8 pieces
6 hot Italian turkey sausages
½ pound of shrimp, peeled and deveined
1 loaf crusty bread
Salt and freshly ground pepper to taste

Directions

Heat the oil in a heavy 5½-quart saucepan or Dutch oven over medium-high heat. Salt and pepper chicken pieces and brown on both sides in the oil. Set aside. Brown sausages whole and set aside.

Add the finely chopped celery, carrot, and onion. Salt and pepper vegetables and sauté until the onion is translucent, about 10 minutes. Add the Italian seasoning and bay leaf. Stir in the tomatoes with their juices, chicken stock, and pieces of carrot and celery. Add the chicken pieces and sausages, and press to submerge.

Bring the cooking liquid to a simmer. Reduce the heat to medium-low and simmer gently, uncovered, until the chicken is just cooked through (165 degrees Fahrenheit), stirring the mixture occasionally, for about 35 minutes.

Using tongs, transfer the chicken pieces and sausage to a plate and cool for 10 minutes. Discard the bay leaf. Add the beans, pearl onions, and mushroom pieces to the pot and simmer until the liquid has reduced into a stew consistency, about 15 minutes.

Discard the skin and bones from the chicken. Shred the chicken and cut the sausages into bite-size pieces. Return the chicken meat and sausage into the stew and add the shrimp. Bring the stew to just a simmer and cook shrimp about 2-3 minutes till they turn pink and opaque in center (larger shrimp may take a little longer).

Ladle the stew into serving bowls and serve with a slice of the crusty bread.

Nutritional Information Per Serving

  • Number of servings: 16 (Serving size: 1¼ cup)
  • Calories: 287
  • Fat: 7g
  • Protein: 24g
  • Carbohydrates: 32g