Hearty Chicken Harvest Dinner

Serves 4


  • ¾ pound chicken breasts, boneless and skinless
  • 1 Tablespoon olive oil
  • olive oil spray
  • 1 medium onion, thinly sliced
  • 2 yellow or red bell peppers, sliced
  • 1 garlic clove, minced
  • 1 14-oz can low-sodium diced tomatoes
  • 2/3 cup low-sodium chicken stock
  • 1 Tablespoon each, oregano and basil
  • 1 cup canned low-sodium cannellini beans, rinsed and drained

Seasoned Cook: This is the perfect make-ahead dinner; you can even prepare it the night before through step 3. Consider doubling the recipe for some great leftovers.


  • Over medium heat, sauté the chicken in olive oil until golden brown. Remove from pan.
  • Spray pan with olive oil, add onion, peppers, garlic and sauté until onions are translucent, 3-5 minutes.
  • Add tomatoes with juice and stir. Place the chicken over mixture, add stock and sprinkle with herbs.
  • Cover the pan and simmer for 30 minutes, stirring occasionally. To test when chicken is done, poke a knife in meat and juices should run clear.
  • Mash half of the beans, then add to pot and stir into liquid until sauce thickens. Add the rest of beans and simmer for 5 minutes more.

Per serving: 324 calories, 28g protein, 29g carbohydrate (6g fiber), 8g fat (2g sat, 6g mono/poly), 293mg sodium