Tuscan Vegetable Chicken Stew

Despite their healthfulness, I do not like eating main-course salads during the winter, especially not here in the frigid state of Kansas. Soups and stews are more to my liking. This recipe for Tuscan Vegetable Chicken Stew, which I adapted from The Recipe Critic, provides close to a day's worth of hearty vegetables. It also provides protein from chicken and white beans, making it a full meal.

The recipe serves 6, which may be more than you need for one or two meals. That's no problem, you can freeze leftovers for later. Quantities can be flexible as well. Use this ingredient list as a template to suit your preferences.

Adding flour to the vegetables and slowly stirring in 1 cup of broth creates a roux that helps to thicken the stew. Without the flour this becomes more of a soup. As always, this delicious, warming stew is low in fat, calories and WW Points.

1 Tbsp. olive oil

1 Tbsp. butter

1/2 medium onion, diced

2 cloves garlic, minced

2 cups chopped carrots

2 cups chopped celery

1 large zucchini, chopped

1 red bell pepper, chopped

1/4 cup flour

4 cups low-sodium chicken broth

1 Tbsp. Italian seasoning

1/2 tsp. crushed red pepper flakes (optional)

1 (19-oz.) can cannellini beans, rinsed and drained

1 (28-oz.) can diced tomatoes, undrained

1 cup diced cooked chicken breast

1 cup spinach leaves, coarsely chopped

2 Tbsp. cider vinegar

Kosher salt and pepper to taste

fresh parsley

Parmesan cheese

In a large pot over medium-high heat, add olive oil and butter. Add onion, garlic, carrots, and celery and sauté for about 5 minutes, until tender and fragrant. Stir in the zucchini and red bell pepper and cook another 3 minutes, until slightly softened. Sprinkle in the flour to create a roux and cook another minute. Slow add 1 cup of the chicken broth while continuously stirring until it starts to thicken and comes together. Then slowly pour in the remaining broth.

Stir in the Italian seasoning, red pepper flakes, beans and tomatoes. Bring to a boil, stirring frequently. Add the chicken and reduce heat to low and simmer uncovered for 25-30 minutes.

Stir in the spinach and cider vinegar and cook an additional 3-4 minutes or until everything is heated through.

Season with salt and pepper to taste and serve garnished with fresh chopped parsley and grated Parmesan cheese.

Serves 6

WW Points per serving: (approx. 1 generous cup) 3