Gut Healthy Recipe of the Month: Chicken and White Bean Stew
April’s Gut-Healthy Recipe of the Month
Want to mix up your dinner routine this week? Try out this chicken and white bean stew, packed with tons of protein and fiber to make your body and belly happy! You’ll need white cannellini beans, some chicken, and a Parmesan cheese rind for this recipe – happy cooking!
Ingredients You’ll Need:
- 1 pound dried cannellini beans, soaked and drained
- 6 cups unsalted chicken broth
- 1 cup chopped yellow onion
- 1 cup sliced carrots
- 1 teaspoon finely chopped fresh rosemary
- 1 (4 ounce) Parmesan cheese rind plus ⅔ cup grated Parmesan, divided
- 2 bone-in chicken breasts (1 pound each)
- 4 cups chopped kale
- 1 tablespoon lemon juice
- ½ teaspoon kosher salt
- ½ teaspoon ground pepper
- 2 tablespoons extra-virgin olive oil
- ¼ cup flat-leaf parsley leaves
Directions:
- Combine beans, broth, onion, carrots, rosemary and Parmesan rind in a 6-quart slow cooker. Top with chicken. Cover and cook on Low until the beans and vegetables are tender, 7 to 8 hours.
- Transfer the chicken to a clean cutting board; let stand until cool enough to handle, about 10 minutes. Shred the chicken, discarding bones.
- Return the chicken to the slow cooker and stir in kale. Cover and cook on High until the kale is tender, about 20 to 30 minutes.
- Stir in lemon juice, salt and pepper; discard the Parmesan rind. Serve the stew drizzled with oil and sprinkled with Parmesan and parsley.
Yields around 6 servings, about 1.25 cups each serving
Nutrition Facts for 1 serving (1 serving = 1¼ cups)
- Calories: 493
- Carbohydrates: 54 g
- Fiber: 27 g
- Protein: 44 g
- Fats: 11 g