Bringing Real-Life Healthy Meals to WCIA ciLiving

I recently had the opportunity to join host Jaclyn Friedlander on WCIA ciLiving to share one of my favorite solutions for busy family dinners—a kid-friendly, high-protein, high-fiber chicken stew that’s simple, nourishing, and realistic for everyday life.

As a homeschool mom of five, wife, and fitness professional I know how quickly the question of “What’s for dinner?” can become one of the most stressful parts of the day. Between homeschooling, running a business, teaching fitness classes, and family life, I understand how important it is to have meals that are healthy without being complicated.

That’s exactly why I chose this freezer-dump crockpot chicken stew for the segment.

This recipe is packed with lean protein from chicken, fiber from lentils and beans, and plenty of whole-food vegetables—while still being mild enough for kids to enjoy. It’s one of those meals that works because it solves a real problem: busy families need food that fuels them well without requiring hours in the kitchen.

One of the best parts of this recipe is that it can be prepped ahead and frozen. On a busy day, you simply dump it into the crockpot, add broth, and let dinner take care of itself. It removes decision fatigue, cuts down on cleanup, and helps families stay consistent with healthy habits.

During the segment, we talked about how healthy eating doesn’t need to be perfect—it just needs to be practical. I love helping families understand that small systems, like freezer meals and simple meal prep, often make the biggest difference.

As someone who works with women every day in fitness and personal training, I see how often moms put themselves last. My mission is to help women and families build strength, confidence, and sustainable routines that support real life—not add more pressure.

This recipe reflects that mission perfectly: real food, simple prep, and a meal that helps everyone feel full, fueled, and cared for.

I’m so grateful to the ciLiving team and Jaclyn for the opportunity to share this message and hopefully encourage more families to take one small step toward making healthy living easier.

Because at the end of the day, healthy living should support your life—not complicate it.

And sometimes, that starts with one crockpot meal.

Ingredients

• 3 lbs boneless skinless chicken breasts

• 2 cups dry lentils (green or brown), rinsed

• 2 cans (15 oz each) diced tomatoes (plain, not spicy)

• 2 cans (15 oz each) cannellini beans or chickpeas, drained & rinsed

• 6 cups low-sodium chicken broth

• 3 cups carrots, peeled & chopped small

• 3 cups celery, chopped small

• 1 large onion, finely diced

• 4 cloves garlic, minced

• 2 tsp salt (start with less, add later)

• 1 tsp black pepper

• 2 tsp Italian seasoning

Instructions

1. Add everything except chicken to the crockpot.

2. Then add chicken on top of everything. This makes it easier to remove and shred later

3. Stir gently.

4. Cook:

   • Low: 8 hours

   • High: 5 hours

5. Remove chicken, shred it, return to crockpot.

6. Taste and adjust salt if needed.

How to Serve (Kid Options)

• As-is like soup

• Over white or brown rice

• With mashed or baked potatoes

• With buttered bread or rolls

Nutrition (approx. per serving)

• Protein: 35–45g

• Fiber: 14–18g

• Balanced + filling without being heavy

Make It Even More Kid-Approved

Cut veggies very small