Monday, March 12, 2012

Chicken With White Beans

serves 4 ( 8 points +)

  • 1 tsp. olive oil
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 3 carrots, chopped
  • 1 T. flour
  • 1 ( 14 oz) can diced tomatoes
  • ½ c. fat-free chicken broth
  • ¼ c. red wine
  • 2 bay leaves
  • salt and pepper to taste
  • 4 ( 5-6 oz) skinless, bone-in chicken thighs
  • 1 ( 15 oz) can cannellini beans, rinsed and drained
  • 2 tsp. grated lemon zest
Heat oil in a nonstick skillet or Dutch oven. Add onion, garlic and carrots. Cook until onion is golden and carrots are crisp tender. Add flour and cook for 1 minute. Stir in tomatoes, broth, wine, bay leaves, salt and pepper. Bring to a boil; reduce heat, add chicken and cover. Simmer for 40-50 minutes until chicken is cooked through and carrots are tender. Stir in beans and lemon zest. Cook for 3 minutes or until heated through.

adapted from the Weight Watcher's Turn Around Cookbook

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