Melted Butter Bean, Cauliflower and Chicken Stew with Thyme and Tabasco
Fiber-rich family meal is high in vitamin C and vitamin K, and helps regulate blood sugar.
September 20, 2009 and November 15, 2009
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Preparation Time: 15 minutes
Cooking Time: 30 minutes
Servings: 4
Calories: 308 per serving
Percent from Fat: 26%
Cusine: Mexican
Course: Soups - Meal, Lunch, Dinner
Diet: Gluten Free
Food as MedicineSM Ingredient: Cauliflower
Food as MedicineSM Tip
Boiling or microwaving the cauliflower reduces the body-readiness of its isothiocyanates, which are the detoxifying, cancer fighting compounds in cauliflower that make it today's "food as medicine" ingredient.Culinary Taste Tip
For a little more heat, serve your stew with additional hot sauce.Culinary Technique Tip
Buying the chicken boneless will help you make this easy to prepare.Ingredients
2 teaspoons extra light olive oil1 cup chopped yellow onion
3/4 lb. boneless, skinless chicken thighs (raised without antibiotics such as Bell & Evans or Amish chicken brands)
2 teaspoons chipotle hot pepper sauce, such as Tabasco®
2 cups reduced sodium chicken broth
2 cups (10 ounces) frozen butter beans or lima beans (no need to thaw)
1 (14.5 ounce) can fire roasted diced tomatoes, undrained
3 cups coarsely chopped (1/2 - inch chunks) cauliflower (about 1/2 of a large head)
2 tablespoons chopped fresh thyme leaves or 2 teaspoons dried
Preparation
Heat oil in a large saucepan over medium-high heat. Add onion; saute 2 minutes. Add chicken and hot sauce; saute until chicken is no longer pink, 3 minutes. Add broth, beans, tomatoes, cauliflower and thyme; bring to a boil over high heat. Reduce heat; simmer uncovered 20 to 25 minutes or until chicken is cooked through and beans are tender. Serve with additional hot sauce if desired.Nutritional Analysis
Total fat (g): 9.11 - Fat calories (kc): 81.01 - Saturated fat (g): 2.4 - Polyunsaturated fat (g): 1.84 - Monounsaturated fat (g): 4.11 - Fiber (g): 7.25 - Carbohydrates (g): 31.94 - Sugar (g): 8.12 - Protein (g): 25.61 - Calcium (mg) 53.6.Click here to receive new ChefMD® recipes via e-mail.
Comments on Melted Butter Bean, Cauliflower and Chicken Stew with Thyme and Tabasco
From: lgatson
I'm confused about the Food as Medicine Tip. If boiling or microwaving the cauliflower reduces the detoxifying, cancer fighting compounds, why is cooking the cauliflower in this stew a good thing? Shouldn't we be eating the cauliflower raw in order for it to be considered food as medicine?
From: infamousginger
yeah, or at least throw the cauliflower in at the last minute. What about broccoli too? I would use broccoli in this and toss it in just before eating it.
From: gloonie
It does seem inconsistent to give a recipe that contradicts the tip.
From: sarahrn
Made this last night and it was delicious! My 11 and 14 year olds both gobbled it up. I added a little ground chipotle for an extra kick and to suit my family's tastes. The great thing was I had almost all the ingredients in my pantry already.
From: offthewall
Very nice! Used frozen cauliflower and canned butter beans. Ate it 4 days in a row without tiring of the taste!
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