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  • Writer's pictureThe Ideal Team
    • Nov 29, 2022
    • 2 min read

Chicken & White Bean Stew

In our ongoing series for Diabetes Awareness Month, we are sharing a delicious and hearty stew recipe, filled with protein and fibre perfect for maintaining a healthy weight and staying healthy with diabetes.


Chicken & White Bean Stew

Adapted from Diabetes Canada


Ingredients

  • 2 tbsp canola oil

  • 1 lb. boneless skinless chicken breasts, cut into 1-inch (5 cm) pieces

  • 1 medium onion, chopped

  • 1 cup carrots, diced

  • 2 cloves garlic, minced

  • 1 pkg. sliced cremini mushrooms

  • 1 tbsp chopped fresh thyme leaves

  • 4 cups low-sodium chicken broth

  • 1 can cannellini beans, drained and rinsed

  • 1 tbsp each of cold water and cornstarch

  • 4 cups chopped kale

  • 1/4 cup grated Parmesan cheese

Directions

  1. In a Dutch oven or large heavy-bottomed saucepan, heat oil over medium heat. Add chicken; cook, stirring until browned, about 4 minutes. Using a slotted spoon, transfer the mixture to a plate; set aside.

  2. Add onion and carrots; cook until softened, about 3 minutes. Add garlic, mushrooms, thyme, and 2 tbsp (30 mL) water; cook, stirring occasionally until mushrooms are tender and no liquid remains - about 4 to 5 minutes.

  3. Add chicken mixture to Dutch oven. Stir in beans and broth; bring to a boil. Reduce heat, cover, and simmer for about 20 minutes.

  4. In a small bowl stir together water and cornstarch; stir into Dutch oven; add kale. Bring to a boil; reduce heat and simmer until thickened, stirring constantly until kale is tender-crisp, or for about 3 to 5 minutes. Garnish with Parmesan cheese.


 

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