Chicken, Kale and White Bean Stew Recipe

This hearty stew provides a ton of fiber.

Medically reviewed in December 2020

This hearty stew provides women with almost half of their daily fiber needs and men with one third. Plus you'll get lean protein from the chicken and beans, B vitamins, iron and antioxidants—all key nutrients for optimal health and an active lifestyle.

Ingredients:

  • 2 teaspoon canola oil
  • 1/2 medium onion, chopped
  • 2 cloves garlic, minced
  • 4 ounces sliced mushrooms
  • 1 pound boneless, skinless chicken breasts, cut into pieces
  • 1 bunch kale (about 3/4 pound), stems removed and cut into ribbons
  • 1 15-ounce can diced tomatoes
  • 1/4 cup no-salt-added tomato paste
  • 1 15-ounce can cannellini beans, rinsed and drained
  • Freshly ground pepper to taste

Preparation: (Serves 4)

  1. Heat oil on medium heat in large skillet.
  2. Saute onion, garlic and mushrooms for 3 to 4 minutes.
  3. Add chicken and cook for 3 to 4 minutes, until no longer pink on the outside.
  4. Add the kale in two or more batches and cook until wilted.
  5. Stir in the tomatoes and tomato paste, then add the beans.
  6. Simmer for 10 to 15 minutes.

Nutrition Facts (per serving):
Calories 370; fat 4.8g; saturated fat 0.7g; cholesterol 85mg; sodium 473mg; carbohydrate 42g; fiber 11g; protein 40g

More On

Foods you should buy frozen instead of fresh

video

Foods you should buy frozen instead of fresh
Norwegian-Style Oven Roasted Salmon Recipe

article

Norwegian-Style Oven Roasted Salmon Recipe
You need to eat at least two meals per week with fatty fish like salmon. You'll get the heart-healthy omega 3 fats and vitamin D, which most people do...
4 Great Grain Recipes for a Younger You

slideshow

4 Great Grain Recipes for a Younger You
Swap out refined grains for whole grains and knock years off your RealAge. 
Baked avocado fries

video

Baked avocado fries
Okinawan breakfast plate

video

Okinawan breakfast plate