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Italian Chicken Stew is an easy, quick, delicious and healthy, low fat, low calories, low carbohydrates, WeightWatchers (6) PointsPlus recipe for a hearty meal. Made with chicken, onions, tomatoes, and spinach. It is well seasoned with fennel seed, basil, oregano, garlic, salt, black pepper and Rosemary for a great Italian style meal and all done on the stove top. Takes only 15 minutes to prepare and 25 minutes to cook. Makes 6 servings. Source:

Prep time:
Cook time:
Servings: 6
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Ingredients

Cost per serving $1.38 view details
  • 2 tbsp olive oil
  • 1-1/2 lbs boneless skinless chicken breasts, (cut into 1" cubes)
  • 1 medium size onion, (cut into 1/2-inch thick wedges)
  • 1/2 tsp fennel seed
  • 1 (15 oz can cannellini beans or other white beans, (rinsed & drained)
  • 1 can (14-1/2 oz) diced tomatoes, undrained
  • 1/4 cup red wine or 1/4 cup water
  • 1 tsp dried basil leaves
  • 1 tsp minced garlic
  • 1 tsp dried Rosemary leaves
  • 1 tsp salt
  • 1/2 tsp coarse ground black pepper
  • 1/2 tsp dried oregano leaves
  • 1 (6 oz) pkg. baby spinach leaves

Directions

  1. Heat the olive oil in a large skillet over medium-high heat. Add in chicken; cook and stir 10 minutes or until browned. Remove chicken from skillet. Add in onion and fennel seed; cook and stir over medium heat 5 minutes or until tender.
  2. Stir in the beans, tomatoes, red wine, basil, minced garlic, rosemary, salt, oregano and pepper. Bring to a boil, stirring frequently. Reduce heat to low; cover and simmer 3 minutes. Return chicken to skillet.
  3. Stir in spinach leaves. Cover and cook 5 minutes longer or until spinach is wilted.
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Nutrition Facts

Amount Per Serving %DV
Serving Size 160g
Recipe makes 6 servings
Calories 149  
Calories from Fat 50 34%
Total Fat 5.63g 7%
Saturated Fat 0.91g 4%
Trans Fat 0.02g  
Cholesterol 43mg 14%
Sodium 501mg 21%
Potassium 415mg 12%
Total Carbs 4.45g 1%
Dietary Fiber 1.3g 4%
Sugars 1.64g 1%
Protein 18.16g 29%

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