Healthy Stew Recipe, Healthy Cooking with Dr. Sonia Linke

About This Recipe

This recipe is a foundation for many different, nutritious combinations. Just let your imagination and pantry lead the way. Try using other grains such as quinoa, millet or barley; plus, the great variety of beans available is mind-boggling. Don’t hesitate to try something new.

Your doctor will love this for you. It is very low in fat and high in protein (chicken and beans) and flavor. It can be a guide to many delicious and nutritious meals.

 

Choose a Protein

Chicken

• Rotisserie (breasts and/or thighs) 2 cups,
• Frozen strips,
• Raw breast or thighs, or
• Leftovers.

Shrimp

• ½ lb. to 1 lb.

Beef or Pork

• ½ lb. boneless, or
• 1 cup leftovers

Vegetables

• 8 ounces of tomato trinity (chopped tomatoes, bell peppers, onions), available in the produce section
• 2 cans (15 ounces each) cannellini beans, drained and washed
• 1 cup uncooked long grained white or brown rice, rinsed until water runs clear
• 1 can (15 ounces) diced tomatoes
• ½ cup tomato paste or pasta sauce

Seasonings

• 1 tsp. salt
• 1 tsp. ground cumin
• ¼ tsp. dried pepper flakes
• 1 tsp. chopped garlic or garlic powder

Other

• 2 tbs. olive oil (not extra virgin) or canola oil
• 1 quart of chicken broth (4 cups homemade or packaged)

Cooking Instructions

1. Chop chicken, or whatever protein you are using, into bite-sized pieces and set aside.
2. In a large dutch oven, slow-cooker, or stew pot, heat olive oil until it sizzles. Add tomato trinity and garlic.
3. Stir until the onions and peppers are limp.
4. Add chicken (or shrimp or beef) and stir until heated.
5. Add broth, tomato sauce, rice, beans and seasonings.
6. Cook on low heat for ½ hour, or until rice is done. Adjust seasonings to taste.
7. Serve hot accompanied by a lovely green salad with vinaigrette dressing and fruit for dessert.

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Greens with Vinaigrette Dressing

• 1 cup extra virgin olive oil* or canola oil
• 1/3 cup balsamic vinegar (may use sherry vinegar, red or white wine vinegar, lemon juice)
• 1 Tb. Dijon mustard (do not use American yellow mustard)
• ¼ tsp. black pepper
• Salt to taste

Preparation

1. Place all ingredients in a small bowl or clean glass jar and whisk together until smooth.
2. Toss over mixed greens to taste.

*Use extra virgin olive (EVOO) for salad dressing, and use standard olive oil for cooking or frying to prevent the temperature from becoming too hot.

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Bon Appetite!

Nutrition Facts

Chicken Stew, Servings 4.0

*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Amount Per Serving
calories 569
% Daily Value*
Total Fat 14 g	22 %
Saturated Fat 2 g	11 %
Monounsaturated Fat 6 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 86 mg	29 %
Sodium 1000 mg	42 %
Potassium 1774 mg	51 %
Total Carbohydrate 67 g	22 %
Dietary Fiber 16 g	64 %
Sugars 10 g
Protein 42 g	84 %
Vitamin A	37 %
Vitamin C	34 %
Calcium	24 %
Iron	45 %