Tuscan Chicken w/Beans
INGREDIENTS:
1/2 pound boneless skinless chicken thighs cut into 3/4 inch pieces
1 can (about 14 oz.) fat-free, reduced sodium chicken broth
1 can (about 14 oz.) no salt added stewed tomatoes
1 can (about 15 oz.) cannellini beans rinsed & drained
1 large bulb of fennel (about 3/4 pound)
1 teaspoon dried rosemary
1/2 teaspoon black pepper
1 teaspoon olive oil
hot pepper sauce (optional)
Cut off & reserve 1/4 cup chopped feathery fennel tops. Chop bulb into 1/2-inch pieces Heat oil in large saucepan over medium heat. Add chopped fennel bulb; cook 5 minutes stirring occasionally.
Sprinkle rosemary and black pepper over chicken; add to saucepan. Cook and stir 2 minutes. Add broth and tomatoes with juice; bring to a boil . Cover; simmer 10 minutes. Stir in beans; simmer, uncovered
15 minutes or until chicken is cooked through and sauce thickens. Season to taste w/hot pepper sauce. Ladle into 4 shallow bowls; garnish with reserved feathery fennel tops.
Makes 4 servings
(1 1/2 cups per serving)
Nutritional Values:
Calories: 215, Total Fat: 6 grams, Saturated Fat: 2 grams, Cholesterol 34 mg, Carbohydrate: 24 grams, Protein: 17 grams, Sodium: 321 mg, Dietary Fiber: 7 grams
