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White Bean Chicken Stew

Total Time

Prep: 15 min. Cook: 20 min.

Makes

6 servings

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.

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

  1. 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.
  2. 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.

Nutrition Facts

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

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