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Casseroles, stews

Chicken and white bean stew

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Serves: 4
Time to make: 30 mins

Chicken and white bean stew

  • Ingredients

  • Nutrition Info.(per serve)

  • oil spray
  • 500g skinless boneless chicken thighs, cut in chunks
  • 4 cups diced onion, carrots, celery and potato mix
  • 1/2-1 teaspoon Tuscan seasoning
  • 2 tablespoons pesto
  • 3 cups hot liquid salt-reduced chicken or vegetable stock made with 2 teaspoons salt-reduced stock powder and 3 cups water
  • 1/2 cup red lentils
  • 400g can cannellini beans, drained, rinsed

Nutrition Info

  • Kilojoules 1690kJ

  • Calories 403cal

  • Protein 36g

  • Total fat 13g

  • Saturated fat 3g

  • Carbohydrates 30g

  • Sugars 7g

  • Dietary fibre 10g

  • Sodium 760mg

  • Calcium 110mg

  • Iron 5.5mg

Instructions

1 Heat a non-stick pan with oil spray. Add chicken and cook until evenly browned.

2 Add a little more oil spray with diced vegetables and cook for a few minutes to allow flavours to develop.

3 Stir in Tuscan seasoning, pesto, stock and lentils. Bring to the boil. Stir well. Reduce heat then cover and cook for 20 minutes until chicken is tender.

4 Add beans and simmer for 5 minutes. Sprinkle with chopped parsley if preferred.


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Serving suggestion

Serve with rice.

Variations

Make it gluten free: Check Tuscan seasoning and pesto are gluten free. Use gluten-free stock.

Author:Sarah Swain
Photographer: Melanie Jenkins
First published: May 2012
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