Chicken and White Bean Stew

By gtbalm

CALORIES: 489kcals/2060kJ
CARBS: 24g
SUGAR: 4.5g
FAT: 13g;
SAT FAT: 2.5
SALT: 0.8g
FIBER: 10g

Ingredients

• 5 1/2 (150g) dried white beans (such as navy or cannellini)
• 3 tbsp olive oil
• 1 tbsp all-purpose flour
• salt
• 8 skinless breasts
• 1 onion (finely chopped)
• 2 garlic cloves (finely chopped)
• 3/4 cup white wine (optional)
• 2 cups chicken stock (see chicken stock recipe)or 2 1/2 cups if not using wine
• 2 heaping tbsp chopped flat-leaf parsley leaves
• 1 tbsp finely chopped oregano leaves
• sprig of rosemary

Preparation

Step 1

Soak the beans overnight in lots of cold water. Make sure they have plenty of room to swell. Drain, rinse, and place in a large pan of water. Bring to a boil over high heat, skim off any froth, then reduce the heat and simmer for 10 minutes. Drain and rinse.

In a large saucepan with a lid, heat 2 tbsp of the olive oil. Season the flour with salt. Dust the chicken in the flour and cook in the pan, spaced well apart, for a few minutes on each side, until golden brown all over. Set aside.

Heat the remaining 1 tbsp of oil and cook the onion for 5 minutes until softened, but not browned. Add the garlic and cook for another minute. Add the wine (if using) and stock, and stir to loosen the residue from the pan.

Return the beans to the pan with the herbs, cover, and simmer over low heat for up to 1 hour, or until the beans are tender.
Return the chicken and simmer for another 30 minutes. Cook for another 15 minutes uncovered, until the sauce reduces. Remove the rosemary before serving.