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Tuscan Chicken and Beans With Bread Bows Aprons Logo

Tuscan Chicken and Beans With Bread Bows

Total Time - 30 minutes

COOKING SEQUENCE
  • Prepare bread bows and begin to bake - 10 minutes
  • Prepare chicken and beans; serve - 20 minutes


MAKES 4 SERVINGS

Tuscan Chicken and Beans
Ingredients:
2 teaspoons fresh rosemary (or 3/4 teaspoon dried rosemary)
1 lb boneless chicken tenders
Cooking spray
1/4 teaspoon salt
1/4 teaspoon pepper
1 (19-oz) can cannellini beans (undrained)
1 cup reduced-sodium chicken broth
2 tablespoons julienne-cut sun-dried tomatoes
2 tablespoons cornstarch
1/4 cup water

Prep
  • Remove stems; snip rosemary leaves very finely.
  • Cut chicken into bite-size pieces (wash hands).
Steps
  1. Preheat large sauté pan on medium-high 2–3 minutes. Coat chicken with cooking spray; sprinkle with rosemary, salt, and pepper. Place chicken in pan; cook and stir 2 minutes to brown chicken.
  2. Stir in beans, broth, and tomatoes. Combine cornstarch and water until blended; add mixture to pan, stirring continuously, and bring to a boil. Reduce heat to medium and cook 5 minutes. Serve.

CALORIES (per 1/4 recipe) 270kcal; FAT 3.5g; CHOL 65mg; SODIUM 520mg; CARB 26g; FIBER 7g; PROTEIN 32g; VIT A 2%; VIT C 6%; CALC 8%; IRON 15%


Bread Bows
Ingredients:
2 tablespoons grated Parmesan cheese
1/2 teaspoon dried Italian seasoning
1 (11-oz) can breadstick dough


Steps
  1. Preheat oven to 400°F. Combine cheese and seasoning on plate.
  2. Roll each breadstick in cheese mixture. Twist and fold to form a bow or knot shape. Bake 15 minutes or until golden. Serve.

CALORIES (per 1/4 recipe) 220kcal; FAT 4.5g; CHOL 0mg; SODIUM 590mg; CARB 38g; FIBER 1g; PROTEIN 7g; VIT A 0%; VIT C 0%; CALC 2%; IRON 10%


Shopping List
DAIRY
1 (11-oz) can breadstick dough
DRY GROCERY
1 (19-oz) can cannellini beans
2 tbsp cornstarch
2 tbsp grated Parmesan cheese
1 cup reduced-sodium chicken broth
MEAT
1 lb boneless chicken tenders
PRODUCE
1-oz bag (or 3/4 tsp dried) fresh rosemary
2 tbsp julienne-cut sun-dried tomatoes
FROM YOUR PANTRY
cooking spray
1/2 tsp dried Italian seasoning
Aprons Advice
  • Complete your meal with a fresh salad blend and fresh-baked cookies for dessert.
  • You can substitute oregano for the rosemary.