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dinner
Chicken and White Bean Stew
PregnancyAmericanEasyServes 235 min
A cozy, hearty stew loaded with tender chicken breast, cannellini beans, carrots, and finished with a bright squeeze of lemon juice.
Chicken and beans supply excellent protein for the baby's rapid tissue growth during mid-pregnancy. Because energy returns and blood volume climbs steeply, iron needs ramp up. The cannellini beans offer a gentle source of plant-based iron, while the squeeze of fresh lemon provides vitamin C to boost its absorption for both mother and baby.
View Nutrition Facts
One serving≈480 kcal · 52 g protein
Calories480 kcal
Protein52 g
Carbs40 g · 5.6g sugar
Fat12 g · 2.4g sat
Fiber11 g
Sodium1,911 mg
Folate141 mcg DFE
Iron4.9 mg
Calcium161 mg
Choline170 mg
Iodine79 mcg
Vitamin D8.4 IU
Vitamin B120.6 mcg
DHA + EPA24 mg
Zinc2.9 mg
from its ingredients
Ingredients
12 oz chicken breast, cut into bite-sized chunks
1 can cannellini beans, rinsed and drained
2 carrots, peeled and diced
½ yellow onion, diced
2 cloves garlic, minced
2 cups chicken broth
2 cups baby spinach, roughly chopped
½ lemon, juiced
1 tbsp olive oil
1 tsp dried oregano
½ tsp salt
¼ tsp black pepper
Method
- 1Heat the olive oil in a medium pot or Dutch oven over medium heat.
- 2Add the diced onion and carrots, cooking until they begin to soften, about 5 minutes.
- 3Stir in the garlic and dried oregano, cooking for 1 minute until fragrant.
- 4Add the chicken chunks, salt, and pepper, stirring occasionally until the chicken is browned on the outside.
- 5Pour in the chicken broth and cannellini beans. Bring to a simmer, then reduce heat, cover, and cook for 10-15 minutes, until the chicken is fully cooked through and tender.
- 6Turn off the heat. Stir in the chopped spinach until wilted, then squeeze in the fresh lemon juice.
- 7Ladle into bowls and serve warm.
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