Chunky chicken vegetable and rosemary stew

Here's a great one-pot meal to warm and soothe a hungry, weary body after a hard workout. By using chicken, vegetables and beans, this stew provides a serving of high-quality protein, carbohydrates, vitamins, minerals, fiber and phytonutrients. Canola oil is a good source of healthy fats. 

220 cal Serves 6
Prep time 0h 15m
Cook time 0h 45m
Total time 1h 0m
Two white bowls filled with cooked chicken, celery, carrots, navy beans and broth

Ingredients

Directions

  1. Step 1

    In Dutch oven, heat 1 tbsp (15 mL) canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.
  2. Step 2

    Add remaining 1 tbsp (15 mL) canola oil, onion, carrot and celery. Sauté for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
  3. Step 3

    Stir in chicken, beans, tomatoes, Italian parsley and rosemary. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.

Tips

  • Let stew stand 30 minutes to develop flavors and texture. It’s even better the next day!
  • Nutritional info per serving: (1 cup / 250 mL)

Nutritional Information

Per serving (1 portion)

Calories
220
Protein
22 g
Sodium
380 mg
Potassium
532 mg
Total fat
7 g
Saturated fat
1 g
Cholesterol
50 mg
Carbonhydrates
17 g
Fibre
6 g
Sugars
3 g
Added sugars
0 g