3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Diet Central > South Beach Diet > South Beach Recipes > Soups and Stews Phase 1

Thread Tools
Old 12-31-2008, 09:16 PM   #1
Senior Member
TwynnB's Avatar
Join Date: May 2008
Location: Central PA
Posts: 3,566

S/C/G: 144/131/128

Height: 5' 4"

Default Tuscan Chicken and White Beans

I found this in my "good carb, better carb cookbook" , one of my favorite cookbooks. Simple but tasty.

1 large fennel bulb (about 3/4 lb)
1 t. olive oil
8 oz boneless skinless chicken thighs, cut into pieces See note.
1 t. dried rosemary leaves, crushed
1/2 t. black pepper
1 can (14.5 oz) stewed tomatoes, undrained
1 can (14.5 oz) chicken broth
1 can (15 oz or so) cannellini beans, rinsed and drained
hot pepper sauce (optional)

1. Cut off and reserve 1/4 cup chopped feathery fennel tops. Chop bulb into 1/2 inch pieces. Heat oil in large saucepan over medium heat. Add chopped fennel bulb, cook 5 minutes, stirring occasionally.

2. Sprinkle chicken with rosemary and pepper; add to saucepan. Cook and stir 2 minutes. Add tomatoes with juice and chicken broth, bring to a boil. Cover; simmer 10 minutes. Stir in beans, simmer uncovered for 15 minutes or until chicken is cooked through and sauce thickens. Season to taste with hot sauce, if desired. Ladle into 4 shallow bowls, top with reserved fennel tops.

Serves 4

My Notes:

**my husband said it'd be better if the fennel was chopped smaller , I agree. But, I've never had fennel before!
**I didn't even notice til typing this that it said thighs....and I used breasts. It was great that way, and saves fat. I did use a bit extra chicken because of the hubbie.
**I cut up my stewed tomatoes, can't stand huge chunks!!
**I think I'm going to double the beans next time
**this was awesome with a whole grain roll on the side!

Nutritional info per serving, as original recipe:
Calories 215; carbs 24g; total fat 6 g; dietary fiber 7 g; protein 17 g.

Start Date: May 5, 2008

Just trying to maintain on the beach!
TwynnB is offline   Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off

All times are GMT -4. The time now is 04:12 PM.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Search Engine Optimization by vBSEO 3.3.2