Lunch: Sweet and Spicy Chicken and White Bean Stew Recipe | MyRecipes

Recipe by Lindsay Weiss, Overland Park, KS Lemongrass lends a hint of citrus to this stew." —Lindsay Weiss, Overland Park, KS

This recipe includes superfoods such as:

Chicken Breast, Lemon

Health benefits of Sweet and Spicy Chicken and White Bean Stew Recipe | MyRecipes

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

2 tablespoons canola oil
1/2 teaspoon ground cardamom
1/8 teaspoon ground cloves
3 garlic cloves, minced
2 cups finely chopped onion
1/2 teaspoon chili powder
1/4 teaspoon ground turmeric
1/2 teaspoon ground coriander
1 (15.5-ounce) can cannellini beans or other white beans, undrained
3/4 pound skinless, boneless chicken breast halves, cut into bite-sized pieces
1 cup light coconut milk
1/2 cup water
1 tablespoon chopped peeled fresh lemongrass (about 1 stalk)
1 (14.5-ounce) can fire-roasted diced tomatoes, undrained
1 (8-ounce) baking potato, cut into 1/2-inch cubes
1/4 cup chopped fresh cilantro

Instructions

Heat oil in a Dutch oven over medium-high heat. Add cardamom, cloves, and garlic to pan; cook 30 seconds, stirring constantly. Add onion; sauté 8 minutes or until tender. Add chili powder, turmeric, and coriander; cook 30 seconds. Add beans and chicken; stir to coat. Add milk, 1/2 cup water, lemongrass, tomatoes, and potato to pan. Cover, reduce heat, and simmer 30 minutes or until potato is tender. Serve with cilantro.
Wine note: With its layered spices and distinctly Asian ingredients, this chicken and bean stew finds its match in an off-dry riesling like Blue Fish Sweet Riesling 2007 ($11) from Germany. The wine's peachy, tropical sweetness nicely balances the heat of the dish, while its vibrant acidity cuts through the richness of coconut milk. —Jeffery Lindenmuth

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