Chicken and white bean stew
A dish that proved a huge hit when I made it on ITV's 'Eat Shop Save'. This simple one pot wonder comes out at less than £1 a portion and is pure comfort food. The creamy texture and the rich velvety flavour give it the feel good factor. Loads of fibre. Loads of protein. Zinc. B Vitamins. Perfect!
1 large red onion, finely chopped
3 garlic cloves, finely chopped
2 x 400g can of cannellini beans, 1 drained, 1 with liquid retained
1 large courgette (zucchini), Sliced into half circles
4 chicken breasts, diced
200ml vegetable stock
1 tablespoon of grated parmesan cheese
1 teaspoon of mixed fresh herbs
Salt, to taste
Cooked greens or salad, to serve
1) In a pan, saute the onion and garlic in a little olive oil, along with a good pinch of salt, until the onion has softened.
2) Add the courgette and site for another minute or 2.
3) Add the beans, including the retained liquid. Simmer for 7-8 minutes, stirring often.
4) Add the chicken and the vegetable stock. Allow to simmer for around 20 minutes, stirring regularly. Add a little water if it starts to dry up. At the point where the sauce has thickened to a delicious creamy texture and the chicken has cooked, take off the heat.
5) Add the grated parmesan and mixed herbs and stir well.
6) Serve with cooked greens or salad.
White Beans - rich in soluble fibre that helps to improve cardiovascular health, and insoluble fibres that work as a food for the good bacteria in the gut, helping them to flourish. All beans and pulses are also rich in B vitamins and zinc.
Courgettes (zucchini) - these are a great source of the mineral magnesium. This commonly deficient nutrient is vital for over 1000 different reactions in the body. Also high in fibre to keep that gut bacteria healthy.
Chicken - a great source of protein obviously. Chicken contains a substance called carnosine which can help support the immune system. Chicken is also rich in Zinc which improves white blood cell function and is involved in testosterone metabolism.
Parmesan Cheese - really this is here to give a heavenly flavour to the dish. But, it does add to the protein content a little bit and also adds some fats to the equation, which will increase feelings of fullness and satiety.