EIWITRIJK RECEPT · FASE 3 · DINER

White bean stew with chicken

Mediterranean white bean stew with chicken for Phase 3: generous with beans, savoury and packed with protein.

55 min totaal 4 porties 450 kcal p.p. 38 g protein

This white bean stew with chicken breathes the Mediterranean countryside: creamy white beans, tender chicken and sweet tomato come together in a savoury stew with a hint of rosemary and smoked paprika powder. Rustic, nourishing and perfect for cooking a large pan ahead.

For Phase 3 there is room for more legumes, and this stew makes full use of that space. The white beans and chicken together deliver a generous protein portion and plenty of fibre, whilst the beans also provide slow, satisfying carbohydrates. That balance makes it an ideal dish within a protein-rich protein diet in Phase 3: hearty, filling and bursting with flavour without being heavy.

Lovely with a handful of fresh parsley and a drizzle of olive oil over the top. A fresh green salad or some grilled courgette alongside rounds off the plate nicely.

Zo maak je het

  1. Brown the chicken pieces in olive oil all over and remove from the pan.
  2. Fry the onion, garlic and pepper gently and stir through the paprika powder.
  3. Add the tomato chunks, stock and rosemary.
  4. Add the chicken and white beans and bring to the boil.
  5. Simmer gently with the lid half off for 25 minutes.
  6. Season to taste and finish with parsley.

Bewaren

Store the stew for up to 3 days cooled in a sealed container in the fridge. The flavour becomes fuller after a day. You can freeze it for up to 3 months.

Variatietips

Replace the white beans with cannellini or borlotti beans for a different bite. A handful of spinach added at the end gives extra veg and colour.

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