BRAISED CHICKEN WITH BEANS AND VEGETABLES

BRAISED CHICKEN WITH BEANS AND VEGETABLES image

Yield 4 servings

Number Of Ingredients 18

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1 whole chicken
1 can diced tomatoes (low/no-salt)
1 can low-sodium black soy beans (regular black beans or chick peas will work also)
Mirepoix:
2 whole carrots, diced
2 ribs of celery, diced
1 large onion, diced
Handful of string beans, baby corn, baby squash, carrots, snow peas (any assortment of vegetables will work really)
3 cloves of garlic, minced
2 sprigs fresh rosemary
1 tbsp crushed red pepper
2 bay leaves
Kosher salt (to taste)
Ground black pepper (to taste)
1-quarts and 2cups low-sodium chicken stock
1 cup of dry white wine
3 tbsp virgin coconut oil (good olive oil can also be used)
2 cups Whole grain brown rice

Steps:

For the rice, follow package instructions using chicken stock instead of water, and add 1tbsp of the coconut oil for extra flavor. For the braise: 1. Wash, dry and cut up the chicken into 8 pieces. Discard backbone, breast bones, & gizzards (you can save these for a soup) 2. Put about 1 ½ tbsp of the oil in the bottom of a wide pot, and sear the chicken pieces until browned. Do not over cook. About 1-2 min per side then remove chicken from pan. You want to keep the brown bits on the bottom of the pan. 3. Put 1 tbsp oil in the pan along with garlic, bay leaves, and mirepoix. Sweat the ingredients for about 5-7 min until fragrant. Do not sauté. 4. Add the wine to deglaze the pan. Using a wooden spoon, scrape the bottom of the pan to loosen all the brown bits. Add rosemary sprigs and crushed red pepper. Stir to incorporate the ingredients. 5. Add the vegetables, the chicken, beans, tomatoes, and the chicken stock. 6. Simmer on med low for about 40mins to 1 hour.