Chicken & white bean stew
This flavoursome, low-fat casserole freezes really well, so why not make double and freeze half for next time
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 20 mins
Cook 1 hr
Gluten-free, Low-fat, Super healthy, Dairy-free
- Heat the oil in a large pan, add the chicken, then fry until lightly browned. Add the veg, then fry for a few mins more. Stir in the herbs and stock. Bring to the boil. Stir well, reduce the heat, then cover and cook for 40 mins, until the chicken is tender.
- Stir the beans into the pan, then simmer for 5 mins. Stir in the parsley and serve with crusty bread.
PER SERVING
291 kcalories, protein 30g, carbohydrate 24g, fat 9 g, saturated fat 2g, fibre 11g, sugar 9g, salt 0.66 g
Recipe from Good Food magazine, February 2009.
http://www.bbcgoodfood.com/recipes/9021/
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Ingredients
- 2 tbsp sunflower oil
- 400g boneless, skinless chicken thighs , trimmed and cut into chunks
- 1 onion , finely chopped
- 3 carrots , finely chopped
- 3 celery sticks, finely chopped
- 2 thyme sprigs or ½ tsp dried
- 1 bay leaf , fresh or dried
- 600ml vegetable or chicken stock
- 2 x 400g / 14oz cans haricot beans , drained
- chopped parsley , to serve
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Once you've mastered this basic loaf, the bread-making world's your oyster
22
ratings
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 20 mins
Cook 1 hr
Gluten-free, Low-fat, Super healthy, Dairy-free
Ingredients
- 2 tbsp sunflower oil
- 400g boneless, skinless chicken thighs , trimmed and cut into chunks
- 1 onion , finely chopped
- 3 carrots , finely chopped
- 3 celery sticks, finely chopped
- 2 thyme sprigs or ½ tsp dried
- 1 bay leaf , fresh or dried
- 600ml vegetable or chicken stock
- 2 x 400g / 14oz cans haricot beans , drained
- chopped parsley , to serve
PER SERVING
291 kcalories, protein 30g, carbohydrate 24g, fat 9 g, saturated fat 2g, fibre 11g, sugar 9g, salt 0.66 g
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