High Protein Soothing Chicken and Cannellini Bean Stew
A comforting, slow-cooked chicken stew packed with tender white beans, sweet carrots, and aromatics in a savory bone broth. Specially portioned into 4 meal-prep servings for gentle, nourishing comfort.
Prep
15 min
Cook
360 min
Total
375 min
Makes
4 servings
Created together. Shared with you.
Made by Mendy + Lila
Mendy created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
360 min
Total
375 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Heat extra virgin olive oil in a…
- 01
Heat extra virgin olive oil in a…
Heat extra virgin olive oil in a large skillet over medium-high heat at 350°F (175°C) for 1 to 2 minutes until shimmering.
Look for: shimmering
Tap card to mark done - 02
Add yellow onion
Add yellow onion, carrot, celery stalk, and garlic clove to the hot skillet, cooking for 5 minutes until softened and fragrant.
Look for: softened and fragrant
Tap card to mark done - 03
Transfer the cooked vegetables into the slow…
Transfer the cooked vegetables into the slow cooker vessel.
Tap card to mark done - 04
Place chicken breast on top of the…
Place chicken breast on top of the vegetables, then pour in chicken bone broth, cannellini bean, dried thyme, dried parsley, bay leaf, salt, and black pepper.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Cover the slow cooker with its lid…
Cover the slow cooker with its lid and cook on Low for 6 hours (or High for 3 to 4 hours) until the chicken breast reaches an internal temperature of 165°F (74°C) and shreds easily with two forks.
Look for: the chicken breast reaches an internal temperature of 165°F (74°C) and shreds easily with two forks
Tap card to mark done - 06
Remove the chicken breast onto a cutting…
Remove the chicken breast onto a cutting board, shred into bite-sized pieces using two forks, and return the shredded meat to the slow cooker.
Tap card to mark done - 07
Stir gently to combine all ingredients
Stir gently to combine all ingredients, discard bay leaf, and let rest for 5 minutes to allow flavors to meld.
Allow: 5 minutes
Tap card to mark done - 08
Ladle equal portions into 4 meal-prep containers…
Ladle equal portions into 4 meal-prep containers and allow to cool to room temperature before covering and storing in the refrigerator for up to 4 days.
Tap card to mark done
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