chicken stew recipe

a healthy chicken stew recipe that’s packed with flavor and nutrition. This recipe uses lean chicken, plenty of vegetables, and herbs for a balanced meal.

Healthy Chicken Stew Recipe

Ingredients:

• Chicken:
  • 1.5 lbs (about 680 grams) boneless, skinless chicken breast or thighs, cut into bite-sized pieces
• Vegetables:
  • 2 tablespoons olive oil or avocado oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 2 large carrots, diced
  • 2 celery stalks, diced
  • 2 medium potatoes, diced (you can also use sweet potatoes for added nutrition)
  • 1 cup green beans, trimmed and cut into bite-sized pieces
  • 1 cup diced tomatoes (fresh or canned)
• Broth:
  • 4 cups low-sodium chicken broth or vegetable broth
• Seasoning:
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 bay leaf
  • Salt and pepper to taste
  • Fresh parsley, chopped (for garnish)

Instructions:

1. Prepare Ingredients: Chop all your vegetables and chicken into bite-sized pieces.
2. Sauté Aromatics: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent. Add the minced garlic and sauté for an additional 1 minute.
3. Brown Chicken: Add the chicken pieces to the pot. Cook until the chicken is browned on all sides, about 5-7 minutes. Stir occasionally to ensure even cooking.
4. Add Vegetables: Once the chicken is browned, add the carrots, celery, potatoes, and green beans. Stir to coat the vegetables in the oil and mix with the chicken.
5. Add Liquid and Seasoning: Pour in the chicken broth and add the diced tomatoes, thyme, rosemary, bay leaf, salt, and pepper. Stir well to combine all ingredients.
6. Simmer: Bring the stew to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
7. Final Touches: Taste the stew and adjust seasoning if needed. Remove the bay leaf before serving.
8. Serve: Ladle the stew into bowls and garnish with fresh parsley. Enjoy!

Healthy Cooking Tips:

• Use Lean Cuts: Opt for skinless chicken breast or thighs to keep the stew lower in calories and fat.
• Increase Vegetables: Feel free to add or substitute with other vegetables you enjoy (e.g., zucchini, bell peppers, or spinach).
• Low-Sodium Broth: Using low-sodium broth keeps the salt content down, making it a healthier option.
• Whole Grain Option: Serve the stew over brown rice or quinoa for added fiber and nutrients if desired.
• Flavor Boost: Incorporate herbs and spices for flavor without adding calories—try adding some paprika, cumin, or even a splash of lemon juice for brightness.

This healthy chicken stew is not only nutritious but also comforting, making it perfect for a family meal or cozy night in. Enjoy.