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
- Rotisserie (breasts and/or thighs) 2 cups,
- Frozen strips,
- Raw breast or thighs, or
- ½ lb. to 1 lb.
Beef or Pork
- ½ lb. boneless, or
- 1 cup leftovers
- 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
- 1 tsp. salt
- 1 tsp. ground cumin
- ¼ tsp. dried pepper flakes
- 1 tsp. chopped garlic or garlic powder
- 2 tbs. olive oil (not extra virgin) or canola oil
- 1 quart of chicken broth (4 cups homemade or packaged)
- Chop chicken, or whatever protein you are using, into bite-sized pieces and set aside.
- In a large dutch oven, slow-cooker, or stew pot, heat olive oil until it sizzles. Add tomato trinity and garlic.
- Stir until the onions and peppers are limp.
- Add chicken (or shrimp or beef) and stir until heated.
- Add broth, tomato sauce, rice, beans and seasonings.
- Cook on low heat for ½ hour, or until rice is done. Adjust seasonings to taste.
- Serve hot accompanied by a lovely green salad with vinaigrette dressing and fruit for dessert.
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
- Place all ingredients in a small bowl or clean glass jar and whisk together until smooth.
- 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.
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|
|% 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 %|