Organic Low-Carb Tuscan Chicken and Bean Casserole

When you are looking for a hearty, deeply comforting mid-week meal that keeps your wellness goals firmly on track, this one-pot wonder hits the brief. It combines succulently seared, certified organic New Zealand chicken with earthy, nutrient-dense tinned pulses and fresh garden greens.

It is clean, rustic, and incredibly easy to whip up after a busy day. Best of all? It delivers a rich, savory depth without any hidden sugars, artificial thickeners, or unnecessary carbs.

Nutritional Profile

• Carbs: Low impact (complex carbohydrates from fiber-rich organic pulses)
• Sugar: Zero added sugars (relying entirely on the natural sweetness of organic tomatoes and carrots)
• Gluten-Free / Dairy-Free
• Prep time: 10 mins
• Cook time: 25 mins
• Servings: 4

Ingredients

Everything you need for this dish can be easily sourced from the organic aisles at one of the major NZ supermarkets:

• 500g Organic Chicken Tenderloins or Breast, diced (Bostock Brothers Organic Free Range)
• 2 tbsp Organic Extra Virgin Olive Oil (Macro Organic)
• 2 medium Organic Carrots, finely diced (Macro Organic)
• 2 tbsp Organic Crushed Garlic (Just Foods Organic)
• 1 can (400g) Organic Diced Tomatoes (Macro Organic Italian)
• 1 can (425g) Organic Cannellini Beans, rinsed and drained (Macro Organic)
• 1 can (400g) Organic Brown Lentils or Chickpeas, rinsed and drained (Macro Organic or Ceres Organics)
• 1/2 cup Organic Chicken Stock (Chantal Organics or Macro Organic)
• 2 cups Organic Green Cabbage, thinly sliced
• 1 tsp Dried Oregano or Italian Herbs
• To taste Fine sea salt and freshly cracked black pepper

Method

1. Sear the Chicken

Heat the organic extra virgin olive oil in a large, deep frying pan or heavy-based casserole dish over a medium-high heat. Add the diced Bostock chicken, seasoning lightly with sea salt and black pepper. Sear for 3–4 minutes until beautifully golden on the outside. (Don't worry about cooking it through just yet; we want to keep it succulent). Lift the chicken out of the pan and set it aside on a plate.

2. Sauté the Aromatics

Turn the heat down to medium. In the same pan, utilising those delicious leftover chicken juices, toss in your finely diced organic carrots. Sauté for about 3 minutes until they begin to soften, then stir in the crushed garlic and dried Italian herbs. Cook for another 60 seconds until your kitchen smells incredible.

3. Simmer and Plump

Pour in the tinned organic diced tomatoes and the chicken stock, stirring well to scrape up any flavourful browned bits from the bottom of the pan. Return the seared chicken and any resting juices back to the mix. Bring it to a gentle simmer, pop the lid on, and let it cook for 10 minutes until the chicken is tender and the carrots are soft.

4. Fold in the Veg and Serve

Remove the lid and gently stir in the drained organic cannellini beans, tinned lentils, and the shredded green cabbage. Simmer uncovered for a final 5 minutes. The pulses will heat through, absorbing that rich tomato broth, while the cabbage wilts perfectly into the stew. Give it a final taste, adjust the seasoning with salt and pepper, and ladle into wide bowls.

Pour yourself a glass of your favourite organic low-sugar wine, and enjoy a perfectly balanced, wholesome dinner.