1 15-ounce c white beans, rinsed
1 teaspoon extra-virgin olive oil
6 ounces boneless, skinless chicken thighs, trimmed of fat and cut into 1 1/2-inch chunks
1 small onion, chopped
2 cloves garlic, roughly chopped
1/4 cup plus 1 water, divided
1/4 teaspoon dried rosemary
1/4 teaspoon dried thyme
1/4 teaspoon freshly ground pepper
1/4 cup dry white wine
1/4 cup reduced-sodium chicken broth, (see Tips for Two)
3 ounces low-fat turkey kielbasa, sliced into 1/2-inch pieces
1/4 cup Toasted Breadcrumbs, (see Note)
Place 1/4 cup beans in a small bowl and mash roughly with the back of a fork or a potato masher. Add the remaining beans to the bowl.
Heat oil in a large skillet over medium heat. Add chicken in a single layer. Cook, turning once, until browned on both sides, 2 to 3 minutes per side. Transfer to a plate and cover with foil to keep warm.
Add onion and garlic to the pan. Cook, stirring, until fragrant, about 1 minute. Add 1 tablespoon water. Cover and cook, stirring occasionally, until the onion is softened and browned, about 4 minutes. Add rosemary, thyme and pepper. Cook, stirring, until fragrant, about 30 seconds. Add wine; increase heat to high. Cook, stirring with a wooden spoon to scrape up any browned bits, until the wine has reduced by about half, 30 seconds to 1 minute. Add broth, the remaining 1/4 cup water, kielbasa, the beans and chicken; bring to a boil. Reduce heat to a simmer, cover and cook until the chicken is cooked through, 3 to 5 minutes. Serve topped with Toasted Breadcrumbs.
MAKE AHEAD TIP: Cover and refrigerate for up to 3 days.
Note: To make toasted breadcrumbs, toss 1/4 cup whole-wheat breadcrumbs with 1 teaspoon extra-virgin olive oil. Toast the breadcrumbs in a large skillet over medium-high heat, stirring often, until they are golden and crisp, 1 to 2 minutes.
Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broths in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces, stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.
RECIPE OVERVIEW: Serves 2 | Prep Time 35 min. | Total Time 40 min.
Nutrition Profile: Heart Healthy | High Calcium | High Fiber | High Potassium | Low Cholesterol | Low Sat Fat
Recipe provided by EatingWell.com and located on www.acefitness.org