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Menu of the Month
Hearty, flavorful casseroles banish January’s wintery chill in just minutes
when made with convenience foods like canned tomatoes and beans. One Dish
Rosemary Chicken and White Beans features boneless chicken thighs which have
more flavor than chicken breasts, yet cook just as quickly. Smart cooks collect
speedy, tasty recipes such as this one, enabling them to get a nutritious meal
on the table in less time than it takes to drive through a fast food restaurant.
Complete the meal with bagged salad, crusty bread and a glass of milk.
One Dish Rosemary Chicken and White Beans
2 teaspoons olive oil
1 ½ teaspoons dried rosemary
¼ teaspoon salt
¼ teaspoon black pepper
8 skinless and boneless chicken thighs (about 1 pound)
1 (14.5-ounce) can stewed tomatoes, undrained
1 (15-ounce) can navy beans, rinsed and drained
¼ cup pitted kalamata olives, chopped
Heat olive oil
in a large skillet over medium-high heat.
Combine rosemary, salt and pepper; sprinkle over one side of chicken.
Place chicken in pan with seasoned side down, cook 3 minutes.
Reduce heat to medium and turn chicken. Add tomatoes and beans, cover and simmer
10 minutes or until chicken is done.
Stir in olives just before serving.
Serving Size: 2 thighs and ¾ cup bean mixture. Nutrition information per
serving: 316 calories, 8.1g fat, 978mg sodium, 30.2g carbohydrate, 6.8g dietary
fiber, 31.2g protein.
Recipe source: Alice Henneman, University of Nebraska Extension, Cook It Quick!
Website at http://lancaster.unl.edu/food/recipe.shtml
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