SMOTHERED CHICKEN WITH BUTTER BEANS

Prep Time: 1½ Hours
Yields: 6 Servings

Comment:
Ah comfort food…ain’t it grand? It’s even better when it doesn’t make you “grander.” Just the simple act of using an oil-less roux and removing the fat and salt from your chicken stock lets you be comfortable with comfort food. For an added healthy twist, serve with brown rice instead of white.

Ingredients:
1 (3-pound) fryer chicken, skinned or 6 skinless thighs
4 cups fresh butter beans
¼ cup oil-less roux
3 cups defatted chicken stock, unsalted
1 tbsp oil
1 cup chopped onions
1 cup chopped red bell peppers
½ cup chopped celery
¼ cup minced garlic
salt and black pepper to taste
granulated garlic to taste
½ cup sliced green onions

Method:
Dissolve oil-less roux in stock and set aside. Cut chicken into 8 serving pieces. Rinse, pat dry with paper towels and set aside. In a Dutch oven, heat oil over medium-high heat. Add onions, bell peppers, celery and minced garlic. Sauté 3-5 minutes or until vegetables are wilted. Add chicken, blend well into vegetable mixture and cook 5-10 minutes or until chicken is seared. Add chicken stock and roux mixture, blending well into vegetable mixture. Additional stock or water may be necessary to achieve a stew-like consistency. Add butter beans and season to taste using salt, pepper and granulated garlic. Bring to a rolling boil, reduce to simmer and cook 30-45 minutes. Add green onions and adjust seasonings if necessary. Serve over steamed rice.

Nutritional Facts (per serving):
Calories:                       366
Total Fat:                       9g
Saturated Fat:                2g
% Calories from Fat:      21
Cholesterol:                  72mg
Sodium:                        322 mg
Carbohydrates:             34g
Fiber:                           9g
Protein:                         37g