Chicken and bean stew
Serves:
4
Time to make:
30 mins
Total cost:
$11.40 / $2.85 per serve
(at time of publication)
(at time of publication)
Health information:
High fibre
High iron
Low fat
Low sodium
Instructions
Instructions and steps:
Step 1 Cut chicken in bite-sized chunks. Spray a non-stick pan with oil and cook chicken until evenly browned.
Step 2 Spray a little more oil in pan. Add vegetables and cook for 2-3 minutes. Stir in herbs, 2 cups water and stock. Bring to the boil. Stir well, reduce heat. Cover and cook for 20 minutes until chicken is tender.
Step 3 Meanwhile, cook risoni following packet directions.
Step 4 Add risoni and beans to pan, then simmer for 5 minutes. Season with freshly ground black pepper. Sprinkle over fresh parsley and serve with crusty bread.
About this Recipe
Photography: Melanie Jenkins
First Published:
June 2009
Rating:
(2 votes)
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Full ingredient list:
- 3 skinless boneless chicken thighs
- 4 cups chopped mixed seasonal vegetables
- 1 teaspoon dried thyme or dried mixed herbs
- 500ml salt-reduced chicken stock
- 1 cup risoni pasta
- 1 x 425g can mixed beans, drained, rinsed
Nutritional information (per serve)
Energy:
1790kJ
Calories:
428cal
Protein:
31g
Fat:
5g
- saturated:
1g
Carbohydrates:
65g
- sugars:
9g
Dietary Fibre:
14g
Sodium:
440mg
Calcium:
100mg
Iron:
5mg
Nutrition information is given per serve
*NS: not specified
1 Comment. Add yours
Found it OK, but quite bland. If you think of your own seasoning to jazz it up, I would do so...