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White Bean Chicken Stew Recipe

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Field editor LaDonna Reed of Ponca City, Oklahoma dreamed up this hearty stew chock-full of white beans and chicken chunks. For a spicier version, simply add more jalapeno peppers.

This recipe is:

Healthy

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6 Servings
Prep: 15 min. Cook: 20 min.

Ingredients

1 medium onion, chopped
1 jalapeno pepper, seeded and chopped
4 garlic cloves, minced
1 tablespoon canola oil
4 cups reduced-sodium chicken broth
2 cans (15-1/2 ounces each) great northern beans, rinsed and drained
1-1/4 teaspoons ground cumin
2 tablespoons cornstarch
1/4 cup cold water
2 cups cubed cooked chicken breast
2 tablespoons minced fresh parsley

Directions

In a large saucepan, saute the onion, jalapeno and garlic in oil until tender. Add the broth, beans and cumin. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until heated through.
Combine cornstarch and water until smooth; stir into stew. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken and parsley; heat through. Yield: 6 servings.

Nutritional Analysis: 1 cup equals 243 calories, 4 g fat (1 g saturated fat), 36 mg cholesterol, 785 mg sodium, 27 g carbohydrate, 8 g fiber, 23 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.

White Bean Chicken Stew published in Taste of Home December/January 2006, p53

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