Dr. Doug's Bachelor Stew

G. Douglas Andersen, DC, DACBSP, CCN

  1. Take a large pot with a cover and spray the bottom with nonstick cooking spray.
  2. Add the following:
    • One 15 ounce can of fat-free chicken broth
    • One 15 ounce can stewed tomatoes, undrained
    • One 15 ounce can beans, any style, rinsed and drained
    • ½ cup rice
    • Three cups of frozen vegetables, any style
    • One large 10-12 oz. can of white meat chicken breast
  3. Cover and turn stove on high. When it is boiling, turn the stove to low or warm and let simmer for 15 minutes or until the rice is soft.
  4. After cooking, season to taste with pepper, salsa, BBQ sauce, or Tabasco sauce.
  5. This should make two or three meals.

Nutritional Information: The exact numbers will vary depending on the types of beans and frozen vegetables you use. The numbers below are based on kidney beans and a frozen pea, carrot, corn, and green bean combination. Each variation of beans and vegetables in your stew will give you a unique new flavor. For a completely different taste, try substituting low-fat canned beef for the chicken and vegetable broth for the chicken broth.

1/3 Provides:
With 10 oz. of chicken:
Calories: 410
Fiber: 14 gm
Protein: 35 gm
Fat: 3 gm
Complex Carbohydrates: 59 gm
Simple Carbohydrates (sugars): 14 gm

1/2 Provides:
With 10 oz. of chicken:
Calories: 615
Fiber: 21 gm
Protein: 53 gm
Fat: 4 gm
Complex Carbohydrates: 89 gm
Simple Carbohydrates (sugars): 19 gm


916 E. Imperial Hwy.
Brea, CA. 92821

(714) 990-0824
Fax: (714) 990-1917



Copyright 2004, G. Douglas Andersen, DC, DACBSP, CCN, 916 E. Imperial Hwy, Brea, CA 92821, (714) 990-0824