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Recipe February 2017

Hearty Chicken Harvest Dinner

This may well be the ultimate one-pot meal! It’s fast, easy to assemble and deliciously filling, with ingredients that promote a healthy heart (and healthy soul). Serve with a leafy green salad and enjoy a nutritious meal for all the family! Perfect for refueling after a stroll along the Arkansas River Trail.

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Hearty Chicken Harvest Dinner

Serves: 4

Ingredients

  • ¾ lb chicken breasts, boneless and skinless
  • 1 Tbsp olive oil
  • Olive oil spray
  • 1 medium onion, thinly sliced
  • 2 bell peppers, yellow or red, sliced
  • 1 garlic clove, minced
  • 1 14-oz can low-sodium diced tomatoes
  • 2/3 cup low-sodium chicken stock
  • 1 Tbsp each oregano and basil
  • 1 cup canned low-sodium cannellini beans, rinsed and drained

Method

1. Over medium heat, sauté the chicken in olive oil until golden brown. Remove from pan.
2. Spray pan with olive oil, add onion, peppers, garlic and sauté until onions are translucent, 3-5 minutes.
3. Add tomatoes with juice and stir. Place the chicken over mixture, add stock and sprinkle with herbs.
4. Cover the pan and simmer for 30 minutes, stirring occasionally. To test when chicken is done, poke a knife in meat and juices should run clear.
5. Mash half of the beans, then add to pot and stir into liquid until sauce thickens. Add the rest of beans and simmer for 5 minutes more.

Per serving: 324 calories, 28g protein, 29g carbohydrate (6g fiber), 8g fat (2g sat, 6g mono/poly), 293mg sodium

Seasoned Cook

This is the perfect make-ahead dinner; you can even prepare it the night before through step 3. Consider doubling the recipe for some great leftovers.

CHI St. Vincent