Thursday, April 13, 2017

Tuscan Chicken with White Beans and Kale

I really like the taste of this.  D hated making it.  So much so, he left out some ingredients.  The only reason I noticed he did, was because the original picture from CL had red in it and ours did not.
He said there were way too many ingredients.  So we probably won't have again, which is a shame because I really liked it.  He added the tomatoes for left overs.  It still tasted good.

Tuscan Chicken with White Beans and Kale

Photo by ALB

ACTIVE TIME: 22 mins
TOTAL TIME: 22 mins
YIELD: Serves 4 (serving size: 4 oz. chicken and 1 1/2 cups bean mixture)

This rustic chicken supper is a one-dish meal through and through: It all comes together in one skillet and includes the main (chicken), starch (creamy cannellini beans), and side (braised kale and tomatoes). It also couldn’t be faster or easier to throw together—just 22 minutes from start to finish. You can use either lacinato kale, the kind with dark, bumpy leaves, or curly kale for this dish; just make sure to remove the stems as they won’t have time to break down before the dish is done. Swap the chicken for boneless center-cut pork chops on another night.

2 tablespoons olive oil (used Cooking Spray)
4 (6-oz.) skinless, boneless chicken breast halves
3/4 teaspoon kosher salt, divided
1/2 teaspoon black pepper
1 cup chopped yellow onion
1 cup chopped carrot
2 tablespoons chopped fresh thyme
5 garlic cloves, minced
1/2 cup dry white wine
8 ounces lacinato kale, stemmed and thinly sliced (about 1 bunch) (used 2 bunches of Kale, no idea what kind)
1 cup unsalted chicken stock (such as Swanson)
2 teaspoons grated lemon rind
2 (15-oz.) cans unsalted cannellini beans, rinsed and drained
1 (15-oz.) can unsalted diced tomatoes, drained
1 tablespoon unsalted tomato paste

Heat oil in a large skillet over medium-high. Sprinkle chicken with 1/2 teaspoon salt and pepper. Add chicken to pan; cook 4 minutes on each side (chicken will not be cooked through). Remove chicken from pan.

Add onion, carrot, thyme, and garlic to pan; sauté 5 minutes. Add wine; cook 2 minutes. Add kale; cook 3 minutes or until wilted. Stir in remaining 1/4 teaspoon salt, stock, and remaining ingredients; bring to a simmer. Add chicken; cover, reduce heat, and simmer 4 minutes or until done.

Calories: 516; Fat: 13.7 g; Sat Fat: 2 g; Mono Fat: 6.6 g; Poly Fat: 1.6 g; Protein: 52 g; Carbohydrate: 43 g; Fiber: 12 g; Cholesterol: 124 mg; Iron: 5 mg; Sodium: 609 mg; Calcium: 179 mg; Sugars: 8 g; Est. Added Sugars: 0 g

Cooking Light, JANUARY 2017

9 Smart Points (my additions/subtractions at 4 servings)

No comments: