White Bean, Kale, and Chicken Bowl

White Bean, Kale, and Shredded Chicken Bowl

White Bean, Kale, and Shredded Chicken Bowl

Yield 4
Author Judy Doherty
This is a hybrid bowl that is something between a stew or soup. But most importantly, it is so nourishing and satisfying plus easy to make.
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Ingredients

  • 1 cup chopped onion
  • 1 cup chopped carrots
  • 2 tsp minced garlic
  • 1 tsp extra virgin olive oil
  • 6 oz tomato paste, no added salt
  • 2 tsp cumin
  • 1 tsp red pepper flakes
  • 15 ounce can white beans, rinsed and drained
  • 4 cups low-sodium chicken broth
  • 3 cups kale leaves (chopped and rinsed)
  • 1 cup roasted shredded chicken breast
  • juice of 1 lemon
  • sprinkle of grated Parmesan cheese

Instructions

  1. In a large Dutch Oven pan, saute the onion, garlic, and carrots in the olive oil for 3-5 minutes or until the onions start to turn translucent.
  2. Add the tomato paste, seasonings, beans, broth, and kale. Bring to a boil, lower to a simmer, and cook for 15 minutes.
  3. Squeeze in the lemon and add the chicken. Bring back to the boil.
  4. Serve hot with a sprinkle of grated Parmesan cheese. Serve more red pepper flakes on the side.

Nutrition Facts

Calories

337

Fat

7 g

Sat. Fat

2 g

Carbs

44 g

Fiber

9 g

Net carbs

34 g

Sugar

9 g

Protein

29 g

Sodium

611 mg

Cholesterol

36 mg
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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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