Baked Beans with Chicken and Swiss Chard topcook.tomathouse.com
Ingredients:
- 1/2 cup (approx. 50g) diced smoked chicken or lean ham
- 2 cans (450g each) red pinto beans, drained and rinsed
- 1 can (450g) canned white navy beans, liquid reserved
- 1 can (450 g) canned tomatoes, mashed
- 1 bunch Swiss chard or young mustard leaves, stems trimmed, leaves coarsely chopped
- Half a small onion, finely chopped
- 1 stalk celery, thinly sliced
- 1 carrot, finely diced
- 2 cloves garlic, minced
- Coarse salt and freshly ground pepper
- 1 tbsp. vegetable oil
- 1/4 cup chopped fresh parsley
- 1 teaspoon chopped fresh thyme
- 1 teaspoon chopped fresh oregano
- 1/4 teaspoon salt
- 1/4 tsp ground black pepper
Preparation:
- Heat vegetable oil in a large skillet. Add onion, celery, carrot, garlic, salt, and pepper. Cook over medium heat, stirring occasionally, until softened, about 7 minutes.
- Add the chard, chicken, and 1/4 cup water and simmer for about 3 minutes. Stir in the tomatoes and brine, increase the heat, and cook until the liquid has evaporated, about 5 minutes.
Add the beans with their liquid, parsley, thyme, and oregano and simmer over low heat. Mash one-quarter of the beans with a fork until smooth, and add salt to taste.
- Preheat oven to 190°C.
- Transfer the vegetables from the skillet to a 1.8-quart baking dish, cover with foil, and bake for 45 minutes. Remove the foil and bake for another 10 minutes.
Nutritional value per serving: Calories 393, Total Fat 4g, Saturated Fat 1g, Protein 24g, Carbohydrates 67g, Fiber 18g, Cholesterol 7mg, Sodium 1325mg, Sugars 3g. |