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Lauren Popeck, a registered dietitian with Orlando Health, shares her recipe for White Chicken Stew that includes heart-healthy beans. Remember, beans help to improve blood cholesterol, a leading cause of heart disease.
"I love this recipe because it’s packed with flavor, protein and fiber, and it’s easy to make,” Lauren says. “The lean chicken breast, light broth and veggies keep the calories low. Fall is my favorite time to make soups, stews and chilis. They are perfect for a Sunday afternoon watching football. I make a big batch and nibble on the leftovers for a few days, which tastes even better!"
Ingredients:
- 8 chicken breasts
- 2 onions, chopped
- 2 garlic cloves, minced
- 2 tablespoons extra virgin olive oil
- 6 celery ribs, chopped
- 3 16-ounce cans cannellini beans, rinsed and drained
- 1 16-ounce can cannellini beans, rinsed, drained and mashed (or pureed in blender)
- 3 4.5-ounce cans chopped green chiles, undrained
- 4 cups (32 ounces) low-sodium chicken stock
- 1 teaspoon ground cumin
- 1 teaspoon oregano
- 1/2 teaspoon chili powder
- 1/2 teaspoon salt
- 1/2 teaspoon white pepper
Optional toppings: salsa, chopped fresh cilantro, nonfat plain Greek yogurt
Directions:
1. Cut chicken into bite-size pieces.
2. Cook chicken, onion, celery and garlic in olive oil in a large soup pot over medium-high heat for 10 minutes or until chicken is done.
3. Stir in chicken stock and all remaining ingredients. Bring to a boil.
4. Reduce heat and simmer uncovered 30 minutes.
Serve with desired toppings.
Nutritional Analysis:
Calories: 43
Fat: 0.5g
Protein: 2.3g
Fiber: 3.23g
Carbohydrates: 9g
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