This hearty stew provides women with almost half of their daily fiber needs and men with one third. Plus you'll get lean protein from the chicken and beans, B vitamins, iron and antioxidants—all key nutrients for optimal health and an active lifestyle.
Ingredients:
- 2 teaspoon canola oil
- 1/2 medium onion, chopped
- 2 cloves garlic, minced
- 4 ounces sliced mushrooms
- 1 pound boneless, skinless chicken breasts, cut into pieces
- 1 bunch kale (about 3/4 pound), stems removed and cut into ribbons
- 1 15-ounce can diced tomatoes
- 1/4 cup no-salt-added tomato paste
- 1 15-ounce can cannellini beans, rinsed and drained
- Freshly ground pepper to taste
Preparation: (Serves 4)
- Heat oil on medium heat in large skillet.
- Saute onion, garlic and mushrooms for 3 to 4 minutes.
- Add chicken and cook for 3 to 4 minutes, until no longer pink on the outside.
- Add the kale in two or more batches and cook until wilted.
- Stir in the tomatoes and tomato paste, then add the beans.
- Simmer for 10 to 15 minutes.
Nutrition Facts (per serving):
Calories 370; fat 4.8g; saturated fat 0.7g; cholesterol 85mg; sodium 473mg; carbohydrate 42g; fiber 11g; protein 40g
