Cozy Italian Chicken and White Bean Stew
A warm, comforting stew featuring tender chicken breast, fiber-rich cannellini beans, and fresh baby spinach simmered in a savory herb-infused tomato broth. A hearty Italian lunch that is light on saturated fats yet deeply satisfying without relying on heavy cheeses or cream.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria 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
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
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
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
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Knife and cutting board
Time saver
To save time, you can prep the onion and garlic the night before and store them in an airtight container.
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: Prepare the ingredients by cutting the chicken…
- 01
Prepare the ingredients by cutting the chicken…
Prepare the ingredients by cutting the chicken breast into 1 inch (2.5cm) bite-sized pieces. Finely chop the yellow onion and garlic clove. Thoroughly rinse and drain the canned cannellini beans.
Tap card to mark done - 02
Heat the olive oil in a medium…
Heat the olive oil in a medium saucepan over medium heat.
Tap card to mark done - 03
Add the chopped yellow onion and garlic…
Add the chopped yellow onion and garlic clove to the pan. Sauté for about 3 to 4 minutes, stirring frequently, until the onion is translucent and fragrant.
Look for: the onion is translucent and fragrant
Tap card to mark done - 04
Add the chicken breast pieces to the…
Add the chicken breast pieces to the pan. Cook for 5 minutes, turning occasionally, until the outer surfaces are completely white and lightly browned.
Look for: the outer surfaces are completely white and lightly browned
Tap card to mark done - 05
Pour in the canned crushed tomato and…
Pour in the canned crushed tomato and vegetable broth. Stir in the dried oregano. Bring the liquid to a gentle simmer, then reduce the heat to low, cover the pan, and let it cook for 10 minutes.
Allow: 10 minutes
Tap card to mark done - 06
Stir in the cannellini beans
Stir in the cannellini beans. Cook uncovered for an additional 5 minutes to allow the stew to thicken slightly and the beans to heat through.
Allow: 5 minutes
Tap card to mark done - 07
Add the fresh baby spinach to the…
Add the fresh baby spinach to the pan. Stir gently for 1 to 2 minutes until the spinach is fully wilted and bright green.
Look for: the spinach is fully wilted and bright green
Tap card to mark done - 08
Remove the saucepan from the heat
Remove the saucepan from the heat. Ladle the hot stew into a serving bowl and enjoy warm.
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