1-POT, 3-BEAN CHICKEN STEW

1-Pot, 3-Bean Chicken Stew image

For health benefits, you can't top dried beans. They are rich in antioxidants and fiber and are low glycemic, helping to control blood sugar. If you don't use no-salt-added, beans, rinse to remove sodium.

Provided by Jean Carper

Categories Soups, Stews and Chili Recipes Stews Chicken

Yield 8

Number Of Ingredients 16

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Ingredients

1 tablespoon canola oil
1 ¾ pounds boneless, skinless chicken breast or thighs, cut in chunks
1 large yellow onion, chopped
1 cup sliced celery
1 cup thinly sliced carrots
3 cups no-salt-added chopped tomatoes
1 (14.25 ounce) can fat-free, less-sodium chicken broth
1 (15 ounce) can no-salt-added black beans
1 (15 ounce) can no salt-added navy beans
1 (15 ounce) can no salt-added kidney beans
1 cup dry red wine
1 bay leaf
1 tablespoon Italian herbs
1 cup smoked chicken breast, cubed
1 cup fresh Italian parsley, chopped
1 cup fresh cilantro, chopped

Steps:

Heat oil in a large pot; brown chicken. Remove chicken and set aside. Saute onions until soft, about 5 minutes. Add broth, beans, tomatoes, celery, carrots, wine, bay leaf, herbs and all the chicken; cover and simmer for 40 minutes.
Add parsley, cilantro, salt, and pepper, and simmer 5 more minutes.

Nutrition Facts : Calories 365 calories, Carbohydrate 32 g, Cholesterol 75.4 mg, Fat 5.9 g, Fiber 11.8 g, Protein 39.1 g, SaturatedFat 1.2 g, Sodium 283.4 mg, Sugar 5 g