| 14 | 55 | 210 |
| Ingredients | Minutes | Calories |
| Prep | Cook | Servings |
| 15 min | 40 min | 6 |
| 1 tbsp | Canola oil (or use grapeseed oil) |
| 341 gm | Chicken breast, boneless, skinless (cut into 1-inch pieces - organic if possible) |
| 1 tbsp | Canola oil (or use grapeseed oil) |
| 1 medium | White onion (cut in 8 wedges) |
| 3 medium | Carrots (quartered lengthwise and cut into thirds) |
| 1 medium stalk(s) | Celery (cut into 1-inch pieces) |
| 2 cup | Water |
| 2 leaf | Bay leaf |
| 1/4 tsp | Red pepper flakes (crushed) |
| 1 can (15oz) | Navy beans, canned (reduced sodium - rinsed and drained) |
| 1 cup | Grape tomatoes (quartered) |
| 1/2 cup | Parsley, Italian, fresh |
| 1 tbsp | Rosemary, fresh (chopped) |
| 3/4 tsp | Sea Salt |
1. 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.
2. 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.
3. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
4. Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.
Vegetables
provide key vitamins and minerals important for good health and maintenance of the body!
| Meat | 0.6 |
| Meat Alternative | 0.4 |
| Vegetables | 1.8 |
