Savory Tuscan Chicken and Spinach Stew
Experience the vibrant flavors of Tuscany with this delicious Savory Tuscan Chicken and Spinach Stew. This hearty dish combines tender chunks of chicken, creamy cannellini beans, and fresh baby spinach, all infused with aromatic herbs and spices. Perfect for family dinners or gatherings, it brings a warm, comforting sensation, reminiscent of classic Italian cuisine. Easy to prepare, this stew is not only satisfying but also healthy, making it an excellent choice for both weeknight meals and special occasions. Share it with loved ones and savor the taste of Italy in every bite!
6
Servings
200
Calories
14
Ingredients
Ingredients
Fennel seed
1/2 teaspoon (Whole)
Basil leaves
1 teaspoon (Dried)
Minced garlic
1 teaspoon
Crushed rosemary
1 teaspoon
Oregano leaves
1/2 teaspoon (Dried)
Fresh coarse ground black pepper
1/2 teaspoon
Olive oil
2 tablespoons
Chicken breasts
1 1/2 lbs (Cut into 1-inch cubes)
Onion
1 medium (Cut into 1/2-inch thick wedges)
Cannellini beans
15 ounces (Drained and rinsed)
Diced tomatoes
14 1/2 ounces (Undrained)
Red wine or water
1/4 cup
Salt
1 teaspoon
Baby spinach
6 ounces
Instructions
1
In a large skillet, heat the olive oil over medium-high heat. Add the diced chicken and cook, stirring frequently, for about 10 minutes or until the chicken is nicely browned. Remove the chicken from the skillet and set aside.
2
In the same skillet, add the onion and fennel seeds. Cook over medium heat for about 5 minutes, stirring occasionally, until the onion becomes tender and translucent.
3
Next, stir in the cannellini beans, undrained diced tomatoes, red wine (or water), and all the remaining spices including basil, garlic, rosemary, oregano, black pepper, and salt. Bring the mixture to a boil, stirring frequently to combine all the flavors.
4
Once boiling, reduce the heat to low, cover the skillet, and let it simmer for 5 minutes to meld the flavors.
5
Return the browned chicken to the skillet, and gently stir to combine with the sauce.
6
Add the baby spinach to the skillet, cover again, and cook for another 5 minutes or until the spinach is wilted and tender. Serve hot and enjoy the delicious Tuscan flavors.
Nutrition Information
7.5g
Fat
15g
Carbs
20g
Protein
3g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Savory Tuscan Chicken and Spinach Stew?
It is a hearty Italian-inspired stew that combines tender chicken cubes, creamy cannellini beans, and fresh baby spinach in a tomato-based broth seasoned with Tuscan herbs.
How many servings does this recipe make?
This recipe is designed to serve 6 people.
What are the nutritional statistics per serving?
Each serving contains 200 calories, 7.5g of fat, 15g of carbohydrates, and 20g of protein.
What kind of beans are used in this Tuscan stew?
The recipe calls for one 15-ounce can of cannellini beans, which should be drained and rinsed before use.
Can I substitute the red wine in this recipe?
Yes, you can substitute the 1/4 cup of red wine with an equal amount of water or chicken broth.
Should I drain the diced tomatoes?
No, the 14 1/2 ounces of diced tomatoes should be added undrained to provide essential moisture for the stew's base.
How long does it take to brown the chicken?
The diced chicken breasts should be cooked in olive oil for approximately 10 minutes until they are nicely browned.
When should I add the baby spinach?
The baby spinach is added at the very end of the cooking process and should be simmered for about 5 minutes until it is wilted and tender.
What spices are included in the Tuscan seasoning blend?
The stew is seasoned with fennel seeds, dried basil, minced garlic, crushed rosemary, dried oregano, black pepper, and salt.
How should I prepare the onion for this stew?
One medium onion should be cut into 1/2-inch thick wedges and sautéed with fennel seeds until tender.
Is this a one-pot meal?
Yes, it is designed as a one-pot skillet meal, though the chicken is briefly removed and then returned to the same pan.
How much fiber is in one serving?
There are 3 grams of fiber per serving.
What size should I cut the chicken pieces?
The chicken breasts should be cut into 1-inch cubes for even cooking and bite-sized pieces.
Is this recipe high in protein?
With 20g of protein per serving, it is a great source of lean protein from both the chicken and the beans.
How much baby spinach is needed?
The recipe requires 6 ounces of fresh baby spinach.
What temperature should I use to cook the chicken?
The chicken should be cooked over medium-high heat in olive oil.
Does the stew need to be brought to a boil?
Yes, after adding the beans, tomatoes, and spices, you should bring the mixture to a boil before reducing the heat to simmer.
Can I use chicken thighs instead of breasts?
Yes, while the recipe specifies chicken breasts, thighs can be used as a flavorful alternative, though cooking times may vary slightly.
How much olive oil is required?
You will need 2 tablespoons of olive oil for browning the chicken and sautéing the onions.
What is the role of fennel seed in this dish?
Fennel seed adds a traditional aromatic Italian flavor that complements the chicken and savory tomato base.
How long should the stew simmer before returning the chicken?
The vegetable and spice mixture should simmer for 5 minutes before you return the browned chicken to the skillet.
Is this dish suitable for a healthy diet?
Yes, it is low in calories (200 per serving) and contains nutrient-dense ingredients like spinach, beans, and lean chicken.
Can I use fresh herbs instead of dried?
Yes, but remember that the flavor of fresh herbs is less concentrated, so you may need to increase the quantities of basil and oregano.
How much minced garlic is used?
The recipe calls for 1 teaspoon of minced garlic.
What tags are associated with this recipe?
Common tags include Tuscan, chicken stew, healthy, Italian cuisine, comfort food, and one-pot meal.
Is there any sugar in this recipe?
The nutritional data indicates no significant sugar content.
Can I make this stew in advance?
Yes, stews often develop more flavor overnight, but you might want to add the spinach during reheating to keep it from overcooking.
How should I serve the stew?
It is best served hot in bowls, perhaps with a side of crusty bread or over a small portion of pasta or rice.
What is the total amount of chicken needed?
You will need 1 1/2 lbs of chicken breasts.
How many carbohydrates per serving?
There are 15 grams of carbohydrates in each serving.