Chicken Stew

Health score
19%
Chicken Stew
50 min.
6
231kcal

Suggestions

Ingredients

  •  bay leaf 
  • 15 ounce kidney beans organic rinsed drained canned if not
  • 14.5 ounce canned tomatoes chopped canned
  •  carrots peeled cut into bite-size pieces
  • stalks celery cut into bite-size pieces
  •  chicken breast with ribs 1 1/2 pounds total
  • 0.5 cup basil leaves fresh
  • 14 ounce low-salt chicken broth canned
  • tablespoons olive oil 
  • small onion chopped
  • servings salt and pepper black freshly ground
  • 0.5 teaspoon thyme leaves dried
  • tablespoon tomato paste 

Equipment

  • bowl
  • sauce pan
  • ladle
  • pot
  • tongs

Directions

  1. Watch how to make this recipe.
  2. Heat the oil in a heavy 5 1/2-quart saucepan over medium heat.
  3. Add the celery, carrot, and onion.
  4. Saute the vegetables until the onion is translucent, about 5 minutes. Season with salt and pepper, to taste. Stir in the tomatoes with their juices, chicken broth, basil, tomato paste, bay leaf, and thyme.
  5. Add the chicken breasts; press to submerge.
  6. Bring the cooking liquid to a simmer. Reduce the heat to medium-low and simmer gently uncovered until the chicken is almost cooked through, turning the chicken breasts over and stirring the mixture occasionally, about 25 minutes. Using tongs, transfer the chicken breasts to a work surface and cool for 5 minutes. Discard the bay leaf.
  7. Add the kidney beans to the pot and simmer until the liquid has reduced into a stew consistency, about 10 minutes.
  8. Discard the skin and bones from the chicken breasts. Shred or cut the chicken into bite- size pieces. Return the chicken meat to the stew. Bring the stew just to a simmer. Season with salt and pepper, to taste.
  9. Ladle the stew into serving bowls and serve with the bread.
  10. Serving suggestion: crusty bread.

Nutrition Facts

Calories231kcal
Protein38.34%
Fat28.77%
Carbs32.89%

Properties

Glycemic Index
64.64
Glycemic Load
5.75
Inflammation Score
-9
Nutrition Score
18.633043465407%

Flavonoids

Apigenin
0.39mg
Luteolin
0.23mg
Isorhamnetin
0.58mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
2.44mg

Nutrients percent of daily need

Calories:230.87kcal
11.54%
Fat:7.55g
11.62%
Saturated Fat:1.29g
8.05%
Carbohydrates:19.43g
6.48%
Net Carbohydrates:13.48g
4.9%
Sugar:5.9g
6.55%
Cholesterol:48.21mg
16.07%
Sodium:418.53mg
18.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.65g
45.31%
Vitamin B3:10.21mg
51.06%
Vitamin A:2084.11IU
41.68%
Vitamin B6:0.78mg
38.91%
Selenium:25.57µg
36.53%
Phosphorus:288.92mg
28.89%
Potassium:840.28mg
24.01%
Fiber:5.95g
23.79%
Vitamin K:23.56µg
22.44%
Manganese:0.43mg
21.71%
Copper:0.32mg
15.86%
Magnesium:61.92mg
15.48%
Vitamin B5:1.44mg
14.41%
Iron:2.49mg
13.84%
Vitamin C:10.87mg
13.17%
Vitamin E:1.92mg
12.82%
Vitamin B1:0.19mg
12.8%
Vitamin B2:0.2mg
11.86%
Folate:41.1µg
10.27%
Zinc:1.23mg
8.18%
Calcium:67.44mg
6.74%
Vitamin B12:0.22µg
3.61%