|10 min||30 min||4|
|2 tbsp||Canola oil (preferably organic)|
|341 gm||Chicken breast, boneless, skinless (cut into 1-inch pieces)|
|1 medium||Yellow onion (cut into 8 wedges)|
|3 medium||Carrots (quartered lengthwise and cut into thirds)|
|1 medium stalk(s)||Celery (chopped)|
|2 leaf||Bay leaf|
|1/4 tsp||Red pepper flakes|
|1 can (15oz)||Navy beans, canned (rinsed, drained)|
|1 cup||Grape tomatoes (quartered)|
|1/2 cup||Parsley, Italian, fresh (chopped)|
|1 tbsp||Rosemary, fresh (chopped)|
|1/2 tsp||Sea salt|
1. Prep all your ingredients. Cut chicken breast into 1-inch pieces. Rinse and drain beans, cut onion, quarter and then cut carrots, chop celery, parsley and rosemary, quarter tomatoes.
2. In Dutch oven, heat 1 tbsp canola oil over medium-high heat.
3. Add chicken pieces and cook about 3-4 minutes per side or until it begins to brown*. Remove from Dutch oven and set aside.
4. Add remaining 1 tbsp canola oil, onion, carrot, celery and 1/4 tsp sea salt.
5. Sauté for 5 minutes or until just beginning to lightly brown on edges, stirring frequently.
6. Add water, bay leaves and red pepper flakes.
7. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
8. Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked. Add 1/4 tsp salt or to taste. Internal temperature of chicken breast pieces should be 165F or 74C degrees.
Never eat poultry that is raw, or not cooked through. Internal temperature of chicken breast pieces should be 165F or 74C degrees.
You can double the batch and freeze any leftovers for quick dinners. Ensure to fully warm through the stew when re-heating to an internal temperature of 165F or 74C degrees.
High in lean protein, it helps to build muscle and boost metabolism.
High in vitamins A and lutein important for eye health.
High in fiber, folate and are wonderful for blood sugar regulation and heart health.