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Prep Time: 25 Minutes Cook Time: 120 Minutes |
Ready In: 145 Minutes Servings: 6 |
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This is a great cold weather dish. It's also nice that it's very low fat, with virtually no saturated fat. Ingredients:
1 lb boneless skinless chicken thighs |
3/4 teaspoon dried thyme |
1/4 teaspoon allspice (ground) |
3/4 teaspoon black pepper (ground) |
1 cup onion, chopped |
4 garlic cloves, minced |
1 1/2 cups tomatoes, chopped (can use canned, drained tomatoes) |
1 large carrot, diced |
1/2 cup white wine or 1/2 cup chicken stock |
1/8 teaspoon clove (ground) |
2 tablespoons fresh parsley, minced |
2 cups spinach (fresh, packed) |
3 1/2 cups great northern beans (canned, rinsed and drained) |
1 1/2 cups fat free low sodium chicken broth |
1/2 cup dry breadcrumbs (i use progresso seasoned bread crumbs) |
Directions:
1. Trim visible fat from the chicken and cut into 3/4 cubes.
2. Coat a large pan with cooking spray. Heat over medium-high heat, then add chicken. Sprinkle with thyme, allspice and 1/2 teaspoon pepper. Cook until brown. Transfer to a large bowl and set aside.
3. Add the onions and garlic to the pan. Cook until tender (about 5 minutes). Add the tomatoes, carrots, wine (or stock), and cloves. Stir in 1 tablespoon of the parsley and the remaining 1/4 teaspoons of pepper.
4. Cook until carrots are almost tender (about 10 minutes). Add the spinach and cook until it wilts. Add to the chicken. Stir in the beans. Combine well.
5. Coat a 2-1/2-quart casserole with cooking spray. Add the chicken mixture. Pour the stock (or an equal amount of white wine, if you prefer) just to cover.
6. Mix the bread crumbs with the reaining tablespoon of parsley. Sprinkle over the chicken and bake at 350 for about 1-1/2 hours.
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