2 T. olive oil
3 lg celery stalks, cut into bite size pieces
3 lg carrots, peeled, cut into bite size pieces
1 med Vidalia onion, chopped
Pepper to taste (optional)
2 1/2 c. tomatoes, chopped (can substitute 14.5oz can organic low-sodium chopped tomatoes)
32oz reduced sodium chicken broth
1/2 cup fresh basil leaves, chopped (about 14 large leaves)
3 bay leaves
1/2 tsp ground thyme
6oz can tomato paste
1 1/2 lb chicken breasts, cut into bite size pieces
1 1/2 cup green beans, cut into bite size pieces
1 15oz can kidney beans, drained
1/2 cup pastina (mini-pasta), uncooked (I used quinoa noodles)
Heat oil in heavy 5 1/2 qt cast iron casserole over medium heat. Add the celery, carrots and onion and sauté until the onion is translucent (about 5 minutes). Season veggies with pepper if desired. Stir in the tomatoes with their juices, chicken broth, spices and tomato paste. Add the bite size chicken pieces, press to submerge. Bring to a simmer. Reduce heat to med-low, add green beans, kidney beans, and pastina and simmer gently for 15-20 minutes or until chicken is done. The liquid should reduce to a stew consistency. Discard the bay leaves. Ladle the stew into serving bowls.
Nutrition Facts Per Serving:
Calories 290, Fat 8g, Saturated Fat 2g, Carbohydrate 38g, Fiber 6g, Protein 17g, Sodium 650mg
Note: To boost the nutrients in this recipe add 2 cups of chopped collard greens. Collard are loaded with vitamins K, A, and C as well as many other health promoting phytonutrients. Sodium can also be reduced by rinsing kidney beans and using low sodium tomato paste. Make it a meal by serving stew with toasted multi grain cheese bread!
Adapted from: Jill McCoy, MS RD LD
Nutrition Tip of the Day
Eat More Whole Plants! No matter what your eating style, you can gain more health benefits by filling up your plate with at least three-fourths plant foods, such as beans, lentils, whole grains (quinoa, brown rice, and farro), vegetables, and fruits. This eating pattern is also a health benefit for Mother Nature!