Dr. Doug's Bachelor Stew
G. Douglas Andersen, DC, DACBSP, CCN
- Take a large pot with a cover and spray the bottom with nonstick cooking spray.
- 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
- 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.
- After cooking, season to taste with pepper, salsa, BBQ sauce, or Tabasco sauce.
- 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
gdandersen@earthlink.net
www.andersenchiro.com
Copyright
2004, G. Douglas Andersen, DC, DACBSP, CCN, 916 E. Imperial Hwy, Brea,
CA 92821, (714) 990-0824
|