Chunky Chicken, Vegetable & Rosemary Stew

14 55 210
Ingredients Minutes Calories
Prep Cook Servings
15 min 40 min 6
Chunky Chicken, Vegetable & Rosemary Stew
Health Highlights


1 tbsp Canola oil (or use grapeseed oil)
341 gm Chicken breast, boneless, skinless (cut into 1-inch pieces - organic if possible)
1 tbsp Canola oil (or use grapeseed oil)
1 medium White onion (cut in 8 wedges)
3 medium Carrots (quartered lengthwise and cut into thirds)
1 medium stalk(s) Celery (cut into 1-inch pieces)
2 cup Water
2 leaf Bay leaf
1/4 tsp Red pepper flakes (crushed)
1 can (15oz) Navy beans, canned (reduced sodium - rinsed and drained)
1 cup Grape tomatoes (quartered)
1/2 cup Parsley, Italian, fresh
1 tbsp Rosemary, fresh (chopped)
3/4 tsp Sea Salt


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. 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.

3. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.

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



provide key vitamins and minerals important for good health and maintenance of the body!

Nutrition Facts

Per Portion

Calories 210
Calories from fat 62
Calories from saturated fat 7.0
Total Fat 6.9 g
Saturated Fat 0.8 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 3.4 g
Cholesterol 41 mg
Sodium 597 mg
Potassium 627 mg
Total Carbohydrate 21.3 g
Dietary Fiber 6.0 g
Sugars 3.6 g
Protein 18.8 g

Dietary servings

Per Portion

Meat 0.6
Meat Alternative 0.4
Vegetables 1.8

Energy sources


Meal Type(s)