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Rustic Chicken Stew With White Beans and Kale
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Cuisine: Healthy
Low fat: 
In our minds, there is no greater saving grace for the time-starved cook than a supermarket rotisserie chicken. Unfortunately, lots of what those birds have to offer winds up in the trash after the white meat was picked clean. This deliciously fortifying stew solves that problem; it uses every morsel in creating a meal that will easily serve four.
-- Jeanne Besser
Hands on time: Total time: 30 minutes Serves: 4
Ingredients:
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1 well-seasoned rotisserie chicken, any flavor (about 4 cups meat)
1 1/2 cups chopped sweet onion
1 cup chopped or shredded carrots
2 (15-ounce) cans cannellini or Great Northern beans, rinsed and drained
1 (6-8 ounce) bag chopped, cleaned kale
Instructions:
Remove skin and bones from chicken (keep wings intact) and dice or pull apart meat into bite-size pieces.
Meanwhile, in a large, well-oiled stockpot over medium heat, saute onions, carrots, chicken wings and a few of the large bones for 5 minutes, or until vegetables soften.
Add 4 cups water, beans and chicken meat and bring to a boil. Reduce heat to a simmer and cook for 15 minutes. Reduce heat to low, add kale, and simmer for 5 minutes, or until tender. Remove and discard bones.
Meanwhile, in a large, well-oiled stockpot over medium heat, saute onions, carrots, chicken wings and a few of the large bones for 5 minutes, or until vegetables soften.
Add 4 cups water, beans and chicken meat and bring to a boil. Reduce heat to a simmer and cook for 15 minutes. Reduce heat to low, add kale, and simmer for 5 minutes, or until tender. Remove and discard bones.
Notes:
If you use pre-chopped onions and bagged shredded carrots, it goes together in no time. De-bone the chicken while it's still warm from the spit and the meat practically falls off.
Because rotisserie chickens are generally highly seasoned, there's no real need to add more spice --- especially if you do what we did and use the wings with the skin attached for flavoring. The kale adds color and depth of flavor, in addition to a major dose of nutrients. Fresh spinach can stand in for the kale, but add it during the last minute or two of cooking.
Because rotisserie chickens are generally highly seasoned, there's no real need to add more spice --- especially if you do what we did and use the wings with the skin attached for flavoring. The kale adds color and depth of flavor, in addition to a major dose of nutrients. Fresh spinach can stand in for the kale, but add it during the last minute or two of cooking.
Nutrition:
Per serving: 596 calories (percent carories from fat, 11), 66 grams protein, 66 grams carbohydrates, 21 grams fiber, 8 grams fat (2 grams saturated), 119 milligrams cholesterol, 152 milligrams sodium.
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