Here’s a great one-pot meal to warm and soothe a hungry, weary body.

Makes 6 servings
Cooking time: N/A


  • 1 tbsp (15 mL) canola oil
  • 12 oz. (350 g) boneless chicken breasts, cut into 1-inch
  • (2.5-cm) pieces
  • 1 tbsp (15 mL ) canola oil
  • 1 medium onion, cut in 8 wedges
  • 3 medium carrots, quartered lengthwise and cut into thirds
  • 1 medium celery stalk, cut into 1-inch (2.5-cm) pieces
  • 2 cups (500 mL) water
  • 2 dried bay leaves
  • ¼ tsp (1 mL) crushed red pepper flakes
  • 1 can (14 oz./398 mL) reduced-sodium navy beans, rinsed and drained
  • 1 cup (250 mL) grape tomatoes, quartered
  • ½ cup (125 mL) chopped fresh Italian parsley
  • 1 tbsp (15 mL) chopped fresh rosemary
  • ¾ (4 mL) tsp 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. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
  3. Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.


Serving size
1 cup (250 mL) per serving

Recipe courtesy of, featured in the Canadian Diabetes Association’s 2016 Healthy Living Calendar. To download the latest recipes, visit

Nutritional Information

Per Serving
Calories 220
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 50 mg
Carbohydrates 17 g
Fibre 6 g
Protein 22 g
Sodium 380 mg
“Choosing balanced meals can help keep your blood sugars from rising after eating. One serving of this high-fibre stew is a source of healthy fats, and includes a serving of both vegetables, and meat and alternatives. Enjoy with a glass of low-fat milk and a whole-grain roll or small biscuit for a balanced meal.” – Katherine Younker, registered dietitian, Edmonton, Alta.

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