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 is 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 wholesome 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 saves you time on prep, while canned tomatoes and beans provide a rich base that’s both nutritious and filling. The addition of fresh basil adds a burst of freshness that elevates the dish, making it a delightful experience for your taste buds.

At just 301 calories per serving, this stew is a guilt-free option that doesn’t compromise on taste. Whether you’re cooking for yourself or feeding a family, this recipe serves four and is sure to please everyone at the table. So grab your frying pan and get ready to whip up a comforting bowl of Easy Chicken and Bean Stew that will warm your heart and satisfy your hunger!

Ingredients

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