March 4, 2020

Healthy Recipe – Nutritious Winter Stew

Chicken soup with white beans, spinach and tomatoFiber, lean protein and lots of vitamins and antioxidants make this the perfect meal for a chilly evening.

2 tps canola oil
½ medium onion, chopped
2 cloves garlic, minced
4 oz sliced mushrooms
1 lb boneless, skinless chicken breasts, cut into pieces
1 bunch kale (about ¾ lb), stems
1 15-oz can diced tomatoes
¼ cup no-salt-added tomato paste
1 15-oz can cannellini beans, rinsed and drained

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

nutrition information
4 servings
• 370 calories
• 4.8 g fat
• .7 g saturated fat
• 85 mg cholesterol
• 473 mg sodium
• 42 g carbohydrate
• 11 g fiber
• 40 g protein

Recipes are created and approved by Mary Lindsey Jackson, RN, LDN, Clinical Nutritionist Educator for Mission Weight Management.

To get started on your life-changing journey at Mission Weight Management, call 828-213-4100 or visit