Author Notes
The ultimate one-pot dinner –fast and easy with all the ingredients for a healthy-heart. Serve with a leafy green salad. —Susan E. Levy
Ingredients
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¾ pounds
chicken breasts, boneless, skinless
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1 tablespoon
olive oil
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Olive oil spray
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1
medium onion, thinly sliced
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2
bell peppers, yellow or red, sliced
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1
garlic clove, minced
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1
14-16 ounce can diced tomatoes, low-sodium
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? cups
chicken stock, low-sodium or white wine
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1 tablespoon
each oregano and basil
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1 cup
canned cannellini beans, rinsed and drained
Directions
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Over medium heat, sauté the chicken in olive oil in a nonstick pan until golden brown. Remove from pan.
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Spray pan with olive oil, add onion, peppers, garlic and sauté until onions are translucent, 3-5 minutes.
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Add tomatoes with juice and stir. Place the chicken over mixture, add stock and sprinkle with herbs.
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Cover the pan and simmer for 30 minutes, stirring occasionally. To test when chicken is done, poke a knife in meat and juices should run clear.
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Mash half of the beans, then add to pot and stir into liquid until sauce thickens. Add the rest of beans and simmer for 5 minutes more. Serve in bowls with green salad and crusty bread.
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Per serving: 324 calories, 28g protein, 29g carbohydrate, 8g fat, 2g sat, 4g mono, 78mg cholesterol, 6g fiber, 293mg sodium
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