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Saturday, February 27, 2016

Chicken and White Bean Simmer


My father, as I wrote in a n earlier post, under went heart by pass surgery. Even thought  he is at his early 70's,  he was quite fit  and rode his bicycle ( probably the one of the few locals on bicycle these days) till he was finally told by his Dr to stop.  After seeing what he had to go through during the surgery all the pain he was under during the first few days of surgery I decided I have to bring a few changes to my own diet,  or rather try to....
There is heart disease , and diabetes in my family, so its a good thing that the IHCC  ladies are having Ellie Kreiger as their main theme these days.Even though I havent been able to join in some of the events these days ...  One the recipes I have come to love of hers is this simple chicken and white bean simmer. Its a clean and simple recipe, I jazzed up as usual with chilli flakes and since I dont get Campbell's heart healthy tomato soup I used 1/2 a can of chopped tomatoes.
Its a one pot or rather pan dish, and all you need is a nice loaf of bread to soak up the juices.

Recipe: Chicken and White bean Simmer , recipe adapted from Ellie Krieger's Recipe.

For a family of 4

2 small boneless and skin less chicken breast .
200g small zucchini , cubed
1 medium carrot cut into cubes
1 clove garlic, grated
1 can white beans, drained and washed under a tap of cold water( this removes any sugar found in the liquid)
1/2 tsp dried oregano
1/2 tsp dried chilli flakes
1/4 tsp ground black pepper
1/2 can (440g) of crushed or chopped tomatoes, or crush a can of wholte tomatoes and use half of that.
1/2 cup water
salt
 2 tbsp olive oil

Heat oil in a large deep frying pan. Butterfly the chicken and  cut all the way through so you get two pieces, altogether four portions.  Season with salt and pepper and a pinch of chilli, if you like. Add to the hot pan and sear both sides till golden. remove and set a side.

Into the same  pan add onion and soften it along with zucchini , carrot and garlic.  Cook for a few minutes and add the spices and herbs.

Stir in tomatoes,  white beans   and water. Bring to a simmer ( hence the name) , add the chicken to the top  to give the chicken more flavor.  simmer for about 10- 15 minutes,  Remove , sprinkle some parsley on top for garnish and serve .

Note : For  those who love chilli  omit the dried chilli flakes and  add  a tiny bit of a scotch bonnet chilli to the pan  when adding the tomatoes.  Will give the sauce a lovely kick and smell. 

Linking this over to IHCC's Potluck  week  for this month .......






11 comments:

  1. It looks like easy and quick recipe and the result is terrific, Nammi.

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  2. This sounds like a nice recipe... I have a pack of white beans, wondering what to do with it... I must try this...

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  3. Hope your dad is doing well - this is a good looking heart-healthy meal!

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  4. I love bean dishes--so healthy and satisfying. Dishes like this make eating better a pleasure.

    Hope your dad is doing OK after his surgery.

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  5. Hi Nammi,
    Hope your father is recovering well.
    Your one pot dish looks delicious!

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  6. I hope your Dad is doing well. It is not easy to recover from heart surgery. I love Ellie's easy and heat healthy recipes.

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  7. Wishing your dad a full and smooth recovery. Healthy dishes are just as delicious. This one is the proof.

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  8. Hi Nammi,

    Totally agree that it is important to eat well but I think we should be in the right balance to eat well and be happy too!!! Hope that your dad is recovering well :D

    Very delicious healthy dish... This is what I called great balance!

    Zoe

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  9. compliments that good this recipe is really inviting . Congratulations also to the other are really tasty . Cia we are united to your blog readers as well as still we follow the news ! Hello to the next There Think We Pg . ( Google translation )

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  10. My dad's fave veggie was white beans. He would have loved this.

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