High Fiber
Chicken with Garlic Rosemary and White Beans Stew
Chicken with Garlic Rosemary and White Beans Stew
Serves: 4
Calorie: 888, Proteins: 64 g, Total Fat: 11 g, Fiber: 39.20 g, Sugar 7 g.

Ingredients

2 lbs mixed bone-in, skinless chicken parts 2 tsp extra-virgin olive oil 10 oz pearl onions, peeled and halved (or use canned or jarred) 3 each carrots, diced 5 cloves garlic, chopped 4 oz Canadian bacon, diced 2 Tbs balsamic vinegar 1 cup dry white wine 4 cups cooked cannelloni or Great Northern beans (or 2 19-ounce cans, drained and rinsed) 2 tsp chopped fresh rosemary (or 1 tablespoons dried) 2 cups chicken broth (or 1 14.5-ounce can + 2 tablespoons water) 1 dash salt and freshly ground black pepper to taste

Preparation

In a large, nonstick soup pot over high heat, warm the olive oil. Add chicken and brown on all sides. Add pearl onions, carrots, garlic and Canadian bacon; sauté until onions are lightly browned. Stir in balsamic vinegar and white wine; bring to a boil and then simmer over medium-low heat until the liquid is reduced by about one third. Stir in beans, rosemary and chicken broth. Bring back to a simmer, reduce heat to low, cover and let cook for 20 minutes. Ladle into large bowls and serve with rustic bread and salad.

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