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Fasolia (Bean Stew) with Griddled Chicken
Prep time:10 mins- Cook time:30 mins
Servings:2
This Fasolia with Griddled Chicken recipe is the ultimate comforting, fasting day (800-calories a day) dinner. It was developed by Anna’s Kitchen Table in collaboration with The Fast 800, and is a warming stew that is as flavoursome as it is nourishing. Inspired by her Greek Cypriot traditions, alongside other Mediterranean cuisines, Anna’s Kitchen Table brings different flavours to The Fast 800 Programme, while still encompassing the principles of The Fast 800 way of eating.
The base of this stew is a ‘mirepoix’ of non-starchy vegetables and a rich tomato sauce. The combination of celery, carrot and onion often form the base of many favourite dishes, including bolognese, soups and, of course, this Fasolia. As well as being delicious base flavours, they’re all health-fortifying vegetables. Celery is high in soluble fibre, as is onion, and natural nitrates that may help support gut and heart health. Celery and carrots are also a good source of vitamins K and C and beta-carotene, which can benefit your skin, lung, brain and eye health.
What makes this Fasolia stew so hearty are the butter beans. Known for their soft, creamy texture and mild flavour, butter beans are an excellent source of fibre and plant protein, making them satiating. They contain cholesterol-lowering potassium, as well as folate, magnesium and iron which are all essential for overall health.
With griddled chicken, this recipe contains a whopping 47.3g of protein. Chicken is low in calories but rich in protein, which can help contribute to weight loss and weight maintenance. That said, feel free to substitute the chicken for lean steak or white fish if you want to mix up this tasty dish!
For more tasty, fasting-friendly recipes (as well as exercise videos, easy to follow meal plans, support from our Health Coaches and more) head to The Fast 800 Programme.
Ingredients
- 340g chicken breast
- ½ onion, chopped
- 1 carrot, chopped
- 2 celery stalks, chopped
- ½ x 400g tin chopped tomatoes
- 1 teaspoon tomato paste
- 1 x 400g tin butter beans, including liquid
- ¼ tsp cinnamon
- A handful of fresh chopped parsley
- 140ml vegetable stock
- ½ lemon, juice
Instructions
- One at a time, place the chicken breasts in a zip-lock bag or between two sheets of clingfilm, and using a meat mallet or rolling pin, pound them to an even ½-inch (1 cm) thickness.
- Season the chicken breast with salt and pepper and place in a pan on medium heat – griddle/pan fry on each side for 5/6 minutes or until cooked through. Use a little olive oil if your pan needs it.
- Meanwhile, in a saucepan, fry the onion, carrot and celery for a few minutes until the onion starts to go translucent. If needed, add another dash of olive oil.
- Add the chopped tomatoes and tomato puree, stirring well.
- Add the butter beans, including the water from the tin, and warm through.
- Add the cinnamon, half of the parsley, stock, and lemon juice.
- Simmer for 10-15 minutes until thickened.
- Taste and season with salt and pepper. Top with the remaining chopped parsley before serving alongside the chicken breast.
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Notes
- Anna says: This dish works brilliantly when subbing the chicken breast for lean steak, white fish or pork chops.
- Serve with a crunchy green salad or steamed low calorie non-starchy vegetables if you wish.
- Non-fasting day? Serve with some wholemeal or pulse pasta, or some steamed bulgur wheat.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
- Batch cook and freeze in portions for up to 2 months. Defrost and reheat before serving.
- The drained weights and calories of tinned ingredients will vary (sometimes significantly) from brand to brand. The drained weight of tinned butter beans in a single serve of this recipe equates to approx. 60g (2oz) and 58 calories.
- If following a gluten free diet, please check the label of the stock to ensure there are no sources of gluten.
