Mama’s Italian chicken dinner

Serves 4


  • 3/4 pound boneless chicken breasts
  • 1 tablespoon olive oil
  • Olive oil cooking spray
  • 1 medium onion, thinly sliced
  • 2 sweet peppers, yellow or red, seeds removed and sliced
  • 1 garlic clove, minced
  • 1 14 to 16 ounce can diced tomatoes
  • 2/3 cup chicken stock or white wine
  • 1 tablespoon each oregano and basil
  • 1 cup cannellini beans, rinsed and drained


  1. Over medium heat, sauté the chicken in olive oil in a nonstick pan until golden brown. Remove from pan.
  2. Coat pan with cooking spray; add onion, peppers and garlic, and sauté until onions are translucent, three to five minutes.
  3. Add tomatoes with juice and stir. Place the chicken over mixture, pour in wine or stock, and sprinkle with herbs.
  4. Cover the pan and lower the heat, simmering for 30 minutes and stirring occasionally.
  5. Mash half of the beans and add to the pot, stirring into the liquid. Add the rest of beans and simmer for five minutes more. Serve in bowls.
  6. Serve with crusty bread and a green salad to complete your meal.

Nutrition information

Per serving: 332 calories, 36 g protein, 29 g carbohydrate, 8 g fat, 2 g saturated fat, 1 g monounsaturated fat, 78 mg cholesterol, 6 g fiber, 559 mg sodium