Name: Chicken and White Bean Rosemary Stew
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1.5 lb boneless, skinless chicken thighs or breasts, cut into bite-sized pieces; 1 tbsp olive oil; 1 small yellow onion, diced; 3 cloves garlic, minced; 2 medium carrots, sliced; 2 celery stalks, sliced; 1 tsp chopped fresh rosemary (or 1/2 tsp dried); 1/2 tsp dried thyme; 1/4 tsp black pepper; 1/4 tsp kosher salt (optional, adjust for DASH target); 3 cups low-sodium chicken broth; 2 cups cooked white beans (cannellini or great northern), well drained and rinsed; 2 cups chopped kale or spinach; Juice of 1/2 lemon

Instructions

Sauté the aromatics

Heat the olive oil in a large pot over medium heat.
Add the onion, carrots, and celery. Cook 5 to 6 minutes, until softened.
Add the garlic, rosemary, thyme, pepper, and salt (if using). Cook 30 seconds, until fragrant.

Cook the chicken

Add the chicken to the pot.
Cook 5 to 7 minutes, stirring occasionally, until lightly browned.

Simmer the stew

Pour in the broth and bring to a gentle boil.
Reduce the heat and simmer uncovered for 15 minutes.
Stir in the white beans and cook 5 more minutes.

Finish and serve

Add the kale or spinach and cook 2 to 3 minutes, until wilted.
Stir in the lemon juice and adjust the seasoning if needed.
Ladle into bowls and drizzle lightly with extra olive oil if you like.

Notes

Use low-sodium broth and rinse the beans thoroughly to control sodium.
Rosemary and lemon add depth of flavor without relying on salt.
For extra whole-grain fiber, serve with a small side of farro or whole grain bread.