'Tis the Season to Stew

As the leaves fall, the weather turns colder and the sky begins to threaten snow, our bodies naturally begin to crave hearty warming foods. Nothing meets these innate needs quite like a hot bowl of soup or stew. This Italian inspired chicken stew has warmth, flavor and a heart healthy nutrition profile. Serve it over some wilted greens and brown rice and you've got yourself a solid winter meal!

Mangia!

Tomato and White Bean Chicken Stew

Yield: 6-8 servings

Prep Time: 25 minutes

Total Cook Time: 1 1/2 hours

Ingredients:

2 tablespoons extra virgin olive oil

1 whole chicken (cut into parts, breasts halved)

1 large onion, chopped (about 2 cups)

5 garlic cloves, minced

2 14.5 -ounce cans stewed tomatoes

1 cup low-sodium chicken broth/stock

3/4 cup dry red wine

1/2 cup chopped fresh basil

1 tablespoon dried oregano

2 15-ounce cans cannellini beans (rinsed and drained)
Sea salt and fresh cracked pepper to taste

Instructions:

1. Heat large heavy-bottomed pot or dutch oven over medium heat and add one tablespoon of olive oil.
2. Sprinkle chicken pieces with sea salt and fresh cracked pepper. Then brown each piece on both sides (about 3 minutes per side) in the pot in one or two batches. Remove chicken pieces to a plate when complete.
3. Add onion to the pot and sweat until translucent, about 8 minutes. As the onions cook be sure to scrape all the brown bits from the bottom of the pan with your wooden spoon. Then add garlic and cook 1-2 minutes more.
4. Return chicken to the pot and add stewed tomatoes, chicken broth, wine, basil and oregano. Bring to a boil and then reduce heat to low and simmer covered for 50-60 minutes until chicken is cooked through and pulls apart easily.
5. Add cannellini beans and continue to simmer 10 minutes.
6. Season with salt and pepper to taste.
7. Enjoy! You may want to save some for leftovers... these dishes are often even better the next day!

Servings per recipe: 8
Calories 410, Fat 16g, Sodium 400mg, Carbohydrate 32g, Fiber 8g, Sugars 8g, Protein 32g

Inspired by a recipe from Bon Appetit, December 1999.

http://www.epicurious.com/recipes/food/views/Chicken-Stew-with-Tomatoes-and-White-Beans-102665