Here’s a great one-pot meal to warm and soothe a hungry, weary body.
Makes 6 servings
Cooking time: N/A
- 1 tbsp (15 mL) canola oil
- 12 oz. (350 g) boneless chicken breasts, cut into 1-inch
- (2.5-cm) pieces
- 1 tbsp (15 mL ) canola oil
- 1 medium onion, cut in 8 wedges
- 3 medium carrots, quartered lengthwise and cut into thirds
- 1 medium celery stalk, cut into 1-inch (2.5-cm) pieces
- 2 cups (500 mL) water
- 2 dried bay leaves
- ¼ tsp (1 mL) crushed red pepper flakes
- 1 can (14 oz./398 mL) reduced-sodium navy beans, rinsed and drained
- 1 cup (250 mL) grape tomatoes, quartered
- ½ cup (125 mL) chopped fresh Italian parsley
- 1 tbsp (15 mL) chopped fresh rosemary
- ¾ (4 mL) tsp salt
- In Dutch oven, heat 1 tbsp (15 mL) canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.
- Add remaining 1 tbsp (15 mL) canola oil, onion, carrot and celery. Sauté for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
- Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.
Reference : Canadian Diabetes Association