chicken abruzzi

By á-48272

Ingredients

• 4 chicken cutlets, 6 oz each
• 3 garlic cloves, crushed & divided
• 1 small onion, minced
• 9 oz zucchini, cubed
• 1 small bell pepper, cubed
• 2 cups chicken broth, low sodium
• 1 tbsp cornstarch or 2 tbsp whole wheat flour
• 14 oz can (2 cups) cannellini beans, rinsed & drained
• 3 cups (3 - 4 oz) kale, coarsely chopped
• 1 tsp olive oil, extra virgin
• 1/4 tsp + a pinch salt*
• 1/2 tsp + a pinch ground black pepper
• 1 tsp thyme, dried
• Cooking spray

Preparation

Step 1

1.In a medium bowl, combine chicken, 1 crushed garlic clove, a pinch of salt and black pepper. Mix to coat the chicken. Preheat large non-stick skillet on medium heat and spray with cooking spray. Add chicken and cook for 7-9 minutes per side or until cooked through. Transfer to a plate and set aside.*
2.Return skillet to medium heat (wash if necessary), add olive oil, remaining garlic, onion and saute for 1 minute, stirring once. Add zucchini and bell pepper, and saute for 3 more minutes, stirring once. In the meanwhile, make a slurry by whisking together, in a medium bowl, chicken broth, cornstarch or flour, remaining salt and ground black pepper, and thyme. Pour over vegetables in a skillet and add the beans. Stir, bring to a boil, reduce heat to low-medium and cook for 5 minutes. Remove from heat, add kale and stir again. To serve, spoon 1.25 vegetable mixture in a soup or deep plate and place sliced chicken breast on top. Serve hot.