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Organic Chicken-and-White-Bean Stew with Spinach and Slow-Roasted Tomatoes Recipe

Organic Chicken-and-White-Bean Stew with Spinach and Slow-Roasted Tomatoes Recipe

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Organic Chicken-and-White-Bean Stew with Spinach and Slow-Roasted Tomatoes

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Ingredients

Count

Nutrition

209

Calories

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Ingredients:

Serving

8 roma tomatoes, halved , seeds and inner flesh removed
olive - or vegetable-oil cooking spray
2 1/2 tbsp extra-virgin olive oil
2 tsp chopped fresh thyme
3/4 tsp salt
1/2 tsp freshly ground black pepper
4 slices thick-cut bacon, diced
1 cup chopped onion
8 cloves garlic, minced
3/4 cup chopped carrots
3/4 cup chopped celery
3 cans (15.5 oz each) great northern beans, rinsed and drained
6 cups lower-sodium fat-free chicken broth, preferably organic
2 whole cooked chicken breasts (from 2 rotisserie chickens , preferably organic), boned, skin removed , cut into 1 1/2-inch-by-1/4-inch pieces
1/4 cup chopped shallots
1 3/4 lb baby spinach

Directions:

Heat oven to 350°. In a bowl, toss tomatoes with 1 tbsp oil, thyme, 1/4 tsp salt and 1/8 tsp pepper. Lightly coat a baking sheet with cooking spray, then arrange tomatoes cut side down. Bake until soft and skins shrivel, about 30 minutes. Heat a large pot over medium heat. Cook bacon, stirring occasionally, until it begins to brown, 4 to 6 minutes. Stir in onion and half the minced garlic. Add carrots and celery. Cook, stirring occasionally, until vegetables soften and begin to color, 7 to 8 minutes. Add beans; cook 2 minutes. Increase heat to medium-high. Stir in broth. Bring to a boil. Reduce heat to medium. Simmer, uncovered, about 15 minutes. Add chicken, 1/4 tsp salt and 1/4 tsp pepper and cook until hot, 2 to 3 minutes. (The stew can be made ahead to this point and kept refrigerated overnight.) Heat 1 1/2 tsp oil in a large nonstick skillet over medium-high heat. Cook shallots, stirring often, until they begin to brown, 2 to 3 minutes. Add the rest of the garlic and cook 2 to 3 minutes more, until lightly browned; transfer mixture to a bowl. Heat remaining 1 tbsp oil in skillet over medium-high heat. Add spinach in handfuls, turning with tongs to cook evenly. Cook until wilted, 2 to 3 minutes. Stir in remaining 1/4 tsp salt and 1/8 tsp pepper and remove from heat. Divide stew (reheated if made ahead), then spinach, among 8 shallow bowls. Lean 2 tomato halves against spinach and spoon some shallot mixture on top. Serve immediately.
Nutritional analysis per serving 369 calories, 15 g fat (3.9 g saturated fat), 32.3 g carbohydrates, 29.3 g protein, 17.6 g fiber Nutritional analysis provided by Self

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	209.3 Kcal (876 kJ)
Calories from fat	97.71 Kcal
		% Daily Value*
Total Fat	10.86g	17%
Cholesterol	10.93mg	4%
Sodium	855.78mg	36%
Potassium	1008.26mg	21%
Total Carbs	19.87g	7%
Sugars	4.84g	19%
Dietary Fiber	5.95g	24%
Protein	9.88g	20%
Vitamin C	41mg	68%
Vitamin A	0.1mg	4%
Iron	3.7mg	21%
Calcium	145.4mg	15%

Amount Per 100 g
Calories	49.56 Kcal (207 kJ)
Calories from fat	23.14 Kcal
		% Daily Value*
Total Fat	2.57g	17%
Cholesterol	2.59mg	4%
Sodium	202.63mg	36%
Potassium	238.74mg	21%
Total Carbs	4.7g	7%
Sugars	1.15g	19%
Dietary Fiber	1.41g	24%
Protein	2.34g	20%
Vitamin C	9.7mg	68%
Iron	0.9mg	21%
Calcium	34.4mg	15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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