Sweet and Spicy Chicken and White Bean Stew

Gluten Free
Dairy Free
Health score
24%
Sweet and Spicy Chicken and White Bean Stew
45 min.
4
434kcal

Suggestions

Ingredients

  • ounce baking potatoes cut into 1/2-inch cubes
  • 14.5 ounce canned tomatoes diced undrained canned
  • 15.5 ounce cannellini beans white undrained canned
  • tablespoons canola oil 
  • 0.5 teaspoon chili powder 
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic clove minced
  • 0.5 teaspoon ground cardamom 
  • 0.1 teaspoon ground cloves 
  • 0.5 teaspoon ground coriander 
  • 0.3 teaspoon turmeric 
  • tablespoon lemon grass fresh peeled chopped ( 1 stalk)
  • cup lite coconut milk light
  • cups onion finely chopped
  • 0.8 pound chicken breast halves boneless skinless cut into bite-sized pieces
  • 0.5 cup water 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add cardamom, cloves, and garlic to pan; cook 30 seconds, stirring constantly.
  3. Add onion; saut 8 minutes or until tender.
  4. Add chili powder, turmeric, and coriander; cook 30 seconds.
  5. Add beans and chicken; stir to coat.
  6. Add milk, 1/2 cup water, lemongrass, tomatoes, and potato to pan. Cover, reduce heat, and simmer 30 minutes or until potato is tender.
  7. Serve with cilantro.
  8. Wine note: With its layered spices and distinctly Asian ingredients, this chicken and bean stew finds its match in an off-dry riesling like Blue Fish Sweet Riesling 2007 ($1
  9. from Germany. The wine's peachy, tropical sweetness nicely balances the heat of the dish, while its vibrant acidity cuts through the richness of coconut milk. Jeffery Lindenmuth

Nutrition Facts

Calories434kcal
Protein27.1%
Fat27.38%
Carbs45.52%

Properties

Glycemic Index
53.69
Glycemic Load
15.51
Inflammation Score
-9
Nutrition Score
23.007391237694%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
4.01mg
Kaempferol
0.53mg
Myricetin
0.06mg
Quercetin
16.81mg

Nutrients percent of daily need

Calories:433.82kcal
21.69%
Fat:13.12g
20.18%
Saturated Fat:4.48g
28%
Carbohydrates:49.06g
16.35%
Net Carbohydrates:40.52g
14.73%
Sugar:6.49g
7.21%
Cholesterol:54.43mg
18.14%
Sodium:316.96mg
13.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.21g
58.42%
Vitamin B6:1.05mg
52.49%
Manganese:1mg
50.21%
Vitamin B3:9.76mg
48.8%
Selenium:30.06µg
42.95%
Potassium:1204.56mg
34.42%
Fiber:8.55g
34.18%
Phosphorus:340.76mg
34.08%
Iron:5.15mg
28.59%
Magnesium:103.22mg
25.81%
Folate:99.7µg
24.93%
Copper:0.39mg
19.57%
Vitamin B5:1.71mg
17.07%
Vitamin B1:0.25mg
16.74%
Vitamin E:2.41mg
16.05%
Vitamin C:13.17mg
15.96%
Calcium:151.67mg
15.17%
Zinc:2.13mg
14.23%
Vitamin K:13.2µg
12.57%
Vitamin A:580.73IU
11.61%
Vitamin B2:0.18mg
10.34%
Vitamin B12:0.17µg
2.83%
Source:My Recipes