Recipes: Chicken & white bean stew

This flavoursome, low-fat casserole freezes really well, so why not make double and freeze half for next time

edients

• 2 tbsp sunflower oil
• 400g boneless, skinless chicken thighs , trimmed and cut into chunks
• 1 onion , finely chopped
• 3 carrots , finely chopped
• 3 celery sticks, finely chopped
• 2 thyme sprigs or ½ tsp dried
• 1 bay leaf , fresh or dried
• 600ml vegetable or chicken stock
• 2 x 400g / 14oz cans haricot beans , drained
• chopped parsley , to serve

  

  1. Heat the oil in a large pan, add the chicken, then fry until lightly browned. Add the veg, then fry for a few mins more. Stir in the herbs and stock. Bring to the boil. Stir well, reduce the heat, then cover and cook for 40 mins, until the chicken is tender.
  2. Stir the beans into the pan, then simmer for 5 mins. Stir in the parsley and serve with crusty bread.

  PER SERVING

  291 kcalories, protein 30g, carbohydrate 24g, fat 9 g, saturated fat 2g, fibre 11g, sugar 9g, salt 0,66 g