⏱ 75 min total

Spicy Chicken and Bean Stew

Name: Spicy Chicken and Bean Stew
Prep time: 15 min
Cook time: 60 min
Total time: 75 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; 4 oz Chicken breast; ½ small raw Red onion; ½ clove Garlic; ½ pepper Red chili pepper; ¼ medium Green bell pepper; ½ cup Tomatoes; ½ cup Kidney beans; ½ cup White beans; ½ cup Chicken broth; ¼ dash Salt; ¼ dash Black pepper; 1 tbsp Cilantro

Per 1 serving · 706 g · 13 ingredients

Calories

481

24%
of a 2,000 cal day

Protein
45g
37% of calories
Carbs
58g
48% of calories
Fat
7.9g
15% of calories

Portion

✓ Protein-dense

At a glance

One serving of Spicy Chicken and Bean Stew (706 g) has 481 calories, with 45 g of protein, 58 g of carbohydrates and 7.9 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (91% DV), dietary fiber (56% DV) and Vitamin C (82% DV). Keep an eye on sodium and cholesterol, which provide 39% and 28% of the daily value.

Per 100 g

68cal

low energy density

Protein per 100 cal

9.4g

Net carbs

43g

carbs minus fiber

Fiber

16g

8 g sugar

High in

20%+ of the daily value

Protein91%
Dietary fiber56%
Vitamin C82%
Vitamin E21%
Thiamine94%
Riboflavin (B2)33%

Good source of

10–19% of the daily value

Vitamin K19%
Vitamin B1212%

Watch

20%+ of the daily value

Sodium39%
Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 60 min

1
Heat the olive oil in a large heavy pot over medium heat. Add the chicken and sear until lightly browned on both sides, then transfer to a plate with a slotted spoon.
2
Add the sliced red onions, crushed garlic, and chopped red chilies to the pot and cook, stirring, until the onions are soft and translucent, about 5 minutes.
3
Stir in the chopped green bell pepper, canned tomatoes, kidney beans, white beans, and chicken broth. Return the browned chicken and any juices to the pot, season with black pepper and salt to taste, partially cover, and simmer gently until the chicken is tender and cooked through to 165°F, about 50 minutes.
4
Off the heat, stir in the chopped cilantro and adjust seasoning to taste before serving.

Vitamins & minerals

Amounts for 1 serving (706 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	51 μg	6%
Vitamin C	74 mg	82%
Vitamin D	0 μg	0%
Vitamin E	3 mg	21%
Vitamin K	23 μg	19%
Thiamine	1 mg	94%
Riboflavin (B2)	0.4 mg	33%
Niacin	14 mg	85%
Vitamin B6	1 mg	109%
Folate (B9)	163 μg	41%
Vitamin B12	0.3 μg	12%
Pantothenic acid	2 mg	47%
Choline	154 mg	28%

Minerals

Nutrient	Amount	% Daily Value
Calcium	211 mg	21%
Iron	7 mg	90%
Potassium	1,744 mg	37%
Magnesium	155 mg	37%
Phosphorus	536 mg	77%
Zinc	3 mg	29%
Copper	1 mg	71%
Manganese	1 mg	52%
Selenium	30 μg	55%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	15 μg	—
Arginine	3 g	—
Aspartic acid	5 g	—
Beta carotene	516 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	7 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	7 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	3,044 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	8 μg	—
Serine	2 g	—
Starch	11 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.1 g	—
Total omega 6	0.4 g	—
Tryptophan	1 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 481 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

91min
Walking (3.5 mph)
58min
Cycling (moderate)
40min
Running (6 mph)
68min
Swimming laps

Common questions

How many calories are in Spicy Chicken and Bean Stew?

One serving of Spicy Chicken and Bean Stew (1 serving) has 481 calories, which works out to 68 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Spicy Chicken and Bean Stew high in protein?

Yes. It has 45 g of protein per serving, and 37% of its calories come from protein (9.4 g of protein per 100 calories).

Is Spicy Chicken and Bean Stew keto-friendly?

It is hard to fit into a strict keto diet. One serving has 43 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spicy Chicken and Bean Stew?

894 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Spicy Chicken and Bean Stew?

8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (706 g)

Calories481

% Daily Value*

Total fat 7.9g	10%
Saturated fat 1.5g	7%
Trans fat 0g
Cholesterol 83mg	28%
Sodium 894mg	39%
Total carbohydrate 58g	21%
Dietary fiber 16g	56%
Total sugars 8g
Protein 45g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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