Chicken, White Bean, and Spinach Stew

Gluten Free
Dairy Free
Very Healthy
Health score
64%
Chicken, White Bean, and Spinach Stew
18 min.
4
414kcal

Suggestions

Ingredients

  • cups baby spinach leaves packed coarsely chopped
  • 0.3 teaspoon pepper black
  • 32 ounce cannellini beans beans white rinsed drained canned
  • cups rotisserie chicken breast shredded boneless skinless
  • 14 ounce less-sodium chicken broth fat-free canned
  • tablespoon thyme leaves dried fresh chopped (or 1 teaspoon )
  •  garlic cloves minced
  • tablespoon olive oil 
  • medium onion coarsely chopped
  •  plum tomatoes canned drained
  • 0.3 teaspoon salt 
  • 0.5 cup water 

Equipment

  • sauce pan

Directions

  1. Heat oil in a medium saucepan over medium-high heat.
  2. Add onion; cook 5 minutes or until softened, stirring.
  3. Add garlic and thyme; cook 1 minute, stirring.
  4. Add beans, water, tomatoes, and broth. Increase heat to high until stew begins to bubble. Reduce heat; let simmer 5 minutes, breaking up tomatoes with a spoon.
  5. Add more water, if needed.
  6. Add spinach, stirring until wilted.
  7. Add chicken; cook 2 minutes. Season with salt and pepper.

Nutrition Facts

Calories414kcal
Protein32.97%
Fat14.11%
Carbs52.92%

Properties

Glycemic Index
47.5
Glycemic Load
13.13
Inflammation Score
-10
Nutrition Score
36.756956535837%

Flavonoids

Naringenin
0.42mg
Apigenin
0.01mg
Luteolin
0.18mg
Isorhamnetin
1.38mg
Kaempferol
1.68mg
Myricetin
0.22mg
Quercetin
6.89mg

Nutrients percent of daily need

Calories:413.84kcal
20.69%
Fat:6.6g
10.16%
Saturated Fat:1.16g
7.22%
Carbohydrates:55.73g
18.58%
Net Carbohydrates:42.67g
15.52%
Sugar:3.75g
4.16%
Cholesterol:48mg
16%
Sodium:674.11mg
29.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.71g
69.42%
Vitamin K:139.92µg
133.25%
Manganese:1.64mg
82.16%
Vitamin A:2688.29IU
53.77%
Folate:212.44µg
53.11%
Fiber:13.06g
52.23%
Iron:9.35mg
51.96%
Potassium:1671.46mg
47.76%
Vitamin B3:9.27mg
46.34%
Vitamin B6:0.92mg
45.76%
Selenium:30.65µg
43.79%
Magnesium:166.97mg
41.74%
Phosphorus:415.48mg
41.55%
Copper:0.67mg
33.3%
Calcium:233.98mg
23.4%
Vitamin C:19.19mg
23.26%
Vitamin B1:0.34mg
22.47%
Zinc:3.37mg
22.45%
Vitamin E:3.31mg
22.09%
Vitamin B5:1.73mg
17.31%
Vitamin B2:0.25mg
14.65%
Vitamin B12:0.35µg
5.81%
Source:My Recipes