Chicken Stew

Recipe provided by by Mike Menen, MD
Oregon Cardiology

Serves 6


2 boneless, skinless chicken breasts, cut into bite-sized chunks
1 tablespoon dried basil
1/4 teaspoon pepper
2 tablespoons olive oil
1 cup chopped onion
4 cloves garlic, minced
1/2 cup chopped green pepper
1/2 cup chopped red pepper
1/2 cup chopped celery
1 cup chopped mushrooms
3 (15 oz.) cans low sodium, nonfat chicken broth
1 (15 oz.) can whole tomatoes, diced
2 bay leaves
1 large unpeeled potato, cut into bite-sized pieces
1/2 cup frozen corn
4 tablespoons all-purpose flour
4 ounces white cooking wine


  1. Season chicken breast with basil and pepper.
  2. In a nonstick pan, brown chicken in 1 tablespoon olive oil over medium-high heat. Drain off any excess fat.
  3. In large stockpot, sauté onions and garlic in 1 tablespoon olive oil until soft. Add peppers, celery and mushrooms and sauté for 1-2 minutes.
  4. Add chicken broth, tomatoes, cooked chicken, bay leaves, potatoes and corn. Add enough water to cover. Bring to a boil, then reduce heat and simmer for approximately 1 hour.
  5. Meanwhile, make a thin paste with flour and cold water. Mix into soup 1 tablespoon at a time until soup thickens slightly.
  6. Add white wine just before serving.
  7. Adjust seasonings to taste with salt and pepper.

Nutritional Information

Per serving:  Calories 215, Protein 15 gm, Carbs 19 gm, Total Fat 8 gm, Sat Fat 1 gm, Cholesterol 19 mg, Trans Fat 0 gm, Sodium 417 mg, Fiber 4 gm