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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Braised Chicken with Beans and Squash
 
Source: dLife

Savory chicken braised in wine and broth with squash, beans and tomatoes.

Rating:
Prep Time: 10 minutes
Cook Time: 45 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 300.9
Total Carbs 25.7 g
Dietary Fiber 5.7 g
Sugars 5 g
Total Fat 10.6 g
Saturated Fat 2.7 g
Unsaturated Fat 7.9 g
Potassium 633.2 mg
Protein 23.8 g
Sodium 98 mg
Dietary Exchanges
1/2 Fat, 1/2 Starch, 2 1/2 Vegetable
See the Detailed Nutritional Analysis
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Servings
Ingredients
1 lb boneless skinless chicken thighs (6 thighs)
1 tbsp canola oil (or olive oil)
0.5 cup white wine (or water)
1 Bouillon, chicken, sodium free, instant packet (equal to 1 teaspoon)
2 medium garlic cloves , minced
1 tsp ground oregano , crushed or 1 tablespoon snipped fresh oregano
0.75 tsp ground thyme , crushed or 2 teaspoons snipped fresh thyme
0.5 tsp ground savory , crushed or 1 teaspoon snipped fresh savory
0.12 tsp black pepper
1 lb Squash, butternut, fresh, cubes , or banana squash, peeled and seeded (about 21/2 cups)
15 oz Beans, cannellini/white kidney, unsalted, canned , rinsed and drained
14.5 oz canned unsalted diced tomatoes
2 tbsp chopped parsley , fresh
1 cooking spray


Directions
1 In a large skillet coated with cooking spray, cook chicken over medium-high heat until light brown, turning to brown evenly. Remove chicken from skillet. Drain off fat.
2 Add wine, bouillon granules, and garlic to skillet. Bring to boiling; reduce heat.
3 Boil gently, uncovered, about 3 minutes or until liquid is reduced by about half, scraping up any crusty browned bits from bottom of skillet.
4 Stir in dried herbs (if using) and pepper. Return chicken to skillet.
5 Add squash. Bring to boiling; reduce heat. Simmer, covered, for 15 to 20 minutes or until chicken is no longer pink (180 degrees) and squash is nearly tender.
6 Stir in beans, undrained tomatoes, and, if using, fresh oregano, thyme, and savory. Simmer, uncovered, about 5 minutes more or until bean mixture is slightly thickened.
7 To serve, spoon the bean mixture into shallow bowls. Place chicken on top of bean mixture. Sprinkle with parsley.


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