Easy Chicken and Bean Stew

Gluten Free
Dairy Free
Health score
34%
Easy Chicken and Bean Stew
30 min.
4
301kcal

Suggestions


Looking for a quick and delicious meal that’s both gluten-free and dairy-free? Look no further than this Easy Chicken and Bean Stew! Perfect for busy weeknights, this hearty dish can be ready in just 30 minutes, making it an ideal choice for lunch or dinner. With a delightful combination of tender chicken, vibrant bell peppers, and creamy cannellini beans, this stew is not only satisfying but also packed with flavor.

The beauty of this recipe lies in its simplicity. Using frozen stir-fry vegetables means you can skip the chopping and still enjoy a colorful medley of flavors. The Italian-style stewed tomatoes and rich tomato sauce create a savory base that perfectly complements the protein and beans, ensuring every bite is bursting with taste. Plus, the fresh basil sprinkled on top adds a fragrant touch that elevates the dish to a whole new level.

With a caloric breakdown that balances protein, fats, and carbohydrates, this stew is a wholesome option that will keep you energized throughout the day. Whether you’re serving it as a main course or enjoying it as a comforting lunch, this Easy Chicken and Bean Stew is sure to become a favorite in your household. So grab your frying pan and get ready to whip up a meal that’s as nutritious as it is delicious!

Ingredients

  • tablespoon canola oil 
  • 1.5 cups bell pepper frozen (from 1-lb bag)
  • 1.5 cups roasted chicken diced cooked
  • 14.5 oz canned tomatoes italian-style undrained canned
  • oz tomato sauce canned
  • 15 oz cannellini beans rinsed drained canned
  • tablespoons basil fresh chopped

Equipment

  • frying pan

Directions

  1. In 12-inch nonstick skillet, heat oil over medium-high heat.
  2. Add stir-fry vegetables; cook 2 to 4 minutes, stirring frequently, until crisp-tender.
  3. Stir in turkey, tomatoes, tomato sauce and beans.
  4. Heat to boiling. Reduce heat to medium; simmer uncovered 5 to 10 minutes, stirring occasionally and breaking up tomatoes, until thoroughly heated.
  5. Sprinkle with basil.

Nutrition Facts

Calories301kcal
Protein30.49%
Fat22.83%
Carbs46.68%

Properties

Glycemic Index
54
Glycemic Load
9.19
Inflammation Score
-9
Nutrition Score
26.805652037911%

Flavonoids

Luteolin
0.34mg
Kaempferol
0.01mg
Quercetin
0.13mg

Nutrients percent of daily need

Calories:301.06kcal
15.05%
Fat:7.92g
12.19%
Saturated Fat:1.39g
8.66%
Carbohydrates:36.44g
12.15%
Net Carbohydrates:27.34g
9.94%
Sugar:9.2g
10.22%
Cholesterol:39.38mg
13.13%
Sodium:451.37mg
19.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.8g
47.6%
Vitamin C:85.12mg
103.18%
Vitamin A:2290.18IU
45.8%
Manganese:0.88mg
43.96%
Fiber:9.1g
36.38%
Potassium:1193.23mg
34.09%
Vitamin B6:0.67mg
33.44%
Vitamin B3:6.63mg
33.16%
Iron:5.97mg
33.15%
Vitamin E:4.44mg
29.63%
Folate:116.57µg
29.14%
Copper:0.54mg
27.16%
Phosphorus:260.82mg
26.08%
Magnesium:101.65mg
25.41%
Selenium:15.63µg
22.33%
Vitamin K:19.5µg
18.57%
Vitamin B1:0.26mg
17.05%
Zinc:2.54mg
16.92%
Vitamin B2:0.26mg
15%
Vitamin B5:1.35mg
13.47%
Calcium:132.47mg
13.25%
Vitamin B12:0.15µg
2.54%