Recipe - Shrimp and White Bean Stew


Serves 4

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 1 15-ounce can cannellini beans, drained and rinsed
  • 1 14-ounce can diced low-sodium tomatoes, drained
  • 1 teaspoon each oregano, basil, and rosemary
  • 3 cups low-sodium chicken broth
  • 1 pound small frozen shrimp, thawed and peeled
  • ½ cup parsley, chopped
  1. Heat olive oil in a soup pot. Add onion and garlic and cook, stirring frequently, until the onion softens, about 3 minutes. 
  2. Stir in the cannellini beans, tomatoes, oregano, basil, and rosemary. 
  3. Add the chicken broth and bring to a boil over high heat. Reduce heat and simmer until the stew is slightly thickened, about 15 minutes. 
  4. Add the shrimp and simmer just until cooked through, about 2 minutes. 
  5. Add parsley and serve.
Per serving: 377 calories, 37 gm protein, 35 gm carbohydrate, 11 gm fat, 2 gm sat fat, 6 gm mono fat, 170 mg cholesterol, 8 gm fiber, 234 mg sodium

For a heartier meal, serve this stew over a scoop of cooked brown rice. Beans are an excellent source of protein, are relatively low in calories, cholesterol free, low in fat and a good source of soluble dietary fiber.