Healthy Stew Recipe, Healthy Cooking with Dr. Sonia Linke

by | Apr 9, 2018 | Healthy Meals, Older Adults | 2 comments

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
  • Leftovers.


  • 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)

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.

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


  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.

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 g22 %
Saturated Fat 2 g11 %
Monounsaturated Fat 6 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 86 mg29 %
Sodium 1000 mg42 %
Potassium 1774 mg51 %
Total Carbohydrate 67 g22 %
Dietary Fiber 16 g64 %
Sugars 10 g
Protein 42 g84 %
Vitamin A37 %
Vitamin C34 %
Calcium24 %
Iron45 %


  1. lyn tebrugge

    No better cook in Pinellas/Pasco County than Sonia Linke. How fortunate Community foundation of Pinellas is to have her support. Looking forward to all her stories & recipes.

    • Pinellas Community Foundation

      Thank you for your comment, Lyn. We will be sure to pass it along to Dr. Linke.


Submit a Comment

Your email address will not be published. Required fields are marked *