Italian chicken with tomato and bean stew
2 tablespoons oil
1 onion, chopped
2 garlic cloves, crushed
2 tomatoes, diced
¼ cup tarragon leaves
400g can cannellini beans, drained, rinsed
500g chicken tenderloins
steamed baby potatoes, to serve
kJ 1220, fat 12g, sat fat 2g.
Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.
1. Heat half of oil in a saucepan on medium. Cook onion for 5 minutes, until soft. Add garlic, tomato, tarragon and ½ cup of water. Simmer for 5 minutes, until tomato softens. Stir through cannellini beans and simmer for another minute, until heated through. Season to taste.
2. Meanwhile, heat remaining oil in a non-stick frying pan on medium. Cook chicken for 3 minutes each side, until browned and cooked through.
3. Spoon tomato and bean mixture onto serving plates and top with chicken. Serve with steamed baby potatoes.