Use canned cannellini beans to cut down the preparation time for this flavourful roast chicken dish.
Ingredients
- 1 1/2 cups dried cannellini beans (see note)
- 4 (225g each) chicken thigh cutlets (skin on)
- 1 large red capsicum, thickly sliced
- 1 lemon, cut into wedges
- 1/3 cup chopped fresh oregano
- 1 cup Massel chicken style liquid stock
- 3 (120g each) roma tomatoes, quartered
- 2 teaspoons olive oil
- 1 small brown onion, finely chopped
- 2 garlic cloves, crushed
- 1/3 cup dry white wine
Method
- Step 1Place beans in a large bowl. Cover with cold water. Stand overnight in a cool place. Drain and rinse under cold water.
- Step 2Place beans in a large saucepan. Cover with cold water. Bring to the boil over high heat. Drain. Return beans to saucepan. Cover with cold water. Bring to the boil over high heat. Reduce heat to low. Simmer, covered, for 1 1/2 hours or until tender. Drain and set aside.
- Step 3Meanwhile, preheat oven to 200°C. Place chicken, capsicum, lemon wedges and 2 tablespoons oregano in a large ceramic baking dish. Pour over 1/2 cup of stock. Season with salt and pepper. Roast for 30 minutes. Add tomatoes to dish. Roast for 30 minutes, basting with pan juices, or until chicken is browned and cooked through.
- Step 4Heat oil in a saucepan over mediumhigh heat. Add onion and garlic. Cook, stirring, for 3 minutes or until onion is soft. Add wine. Simmer for 1 minute or until liquid is reduced by half. Add remaining stock. Increase heat to high. Bring to the boil. Add beans. Reduce heat to medium. Simmer, stirring occasionally, for 5 minutes or until beans are heated through. Remove from heat. Stir in remaining oregano.
- Step 5Using a slotted spoon, remove beans to a bowl. Serve with chicken and vegetables.
- High fibre
- Low carb
- Lower gi
Nutrition
3044 kj
Energy
36.4g
Fat Total
11.2g
Saturated Fat
10.5g
Fibre
57g
Protein
211mg
Cholesterol
575mg
Sodium
34.6g
Carbs (total)
All nutrition values are per serve
Notes
You could use 2 x 400g cans cannellini beans in step 4 instead of the dried beans.
- Author: Kim Coverdale
- Image credit: Ben Dearnley & Mark O'Meara
- Publication: Super Food Ideas
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