Flu-Fighter Chicken and Rice Stew

For Putting Up a Good Fight

Whether you’re coming down with something, can’t seem to shake a nasty cold, are suffering from digestive distress, or just want to give your immune system a boost, our stew has got your back. This soul-restoring dish is loaded with immune-boosting and anti-inflammatory ingredients including garlic, ginger, and parsley.

Our grandparents were on to something when they discovered the healing powers of chicken soup. We’ve taken things a step further by creating a comforting stew version of grandma’s soup loaded with chicken, vegetables, and rice. A bowlful of these highly digestible ingredients will ensure your body doesn’t have to work as hard to get what it needs.

For best results, use a mix of white and dark meat chicken. Not only is dark meat richer in flavor, it’s also richer in muscle-building nutrients and will leave you feeling satisfied longer.

Make this dish in a slow cooker if you prefer to prep dinner in the morning and have it ready pronto after a long day of work.

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  • 1 tablespoon extra-virgin olive oil
  • 5 carrots, sliced
  • 1 yellow onion, chopped
  • 1 teaspoon fine sea salt (leave out if broth is not low-sodium)
  • 8 cloves garlic, minced
  • 2 tablespoons finely chopped fresh ginger
  • ¼ to ½ teaspoon red pepper flakes (depending on spice preference)
  • 6 cups low-sodium chicken broth or Classic Chicken Bone Broth
  • 1 pound boneless, skinless chicken breasts and thighs
  • 1 cup short-grain brown rice
  • 3 cups packed fresh spinach
  • 1 cup chopped fresh parsley leaves
  • 1 tablespoon fresh lemon juice Parmesan cheese (optional)


  • Heat the oil in a large heavy-bottomed pot over medium-high heat. Add the carrots, onion, and salt and cook, stirring occasionally, until soft but not brown, about 5 minutes. Add the garlic, ginger, and pepper flakes and cook, stirring continuously, for 1 minute.
  • Add the broth, chicken, and rice and bring to a boil. Reduce the heat to low and simmer, covered, until the chicken is cooked through and the rice is tender, 30 minutes. Remove the chicken from the pot, place on a cutting board, and use two forks to shred it.
  • Return the chicken to the pot and stir in the spinach, parsley, and lemon juice. If too thick, thin with a little additional broth or water. Taste and season with additional salt and pepper flakes, if needed. Ladle into soup bowls and top with freshly grated Parmesan (if desired).
  • To make this dish in a slow cooker, simply combine the oil, carrots, onion, salt, garlic, ginger, pepper flakes, broth, chicken, and rice. Cook on high for 4 hours or low for 6 to 8 hours. Just before serving, add the spinach, parsley, and lemon juice and more broth if too thick.