Hearty Chicken and Vegetable Stew

Hearty Chicken and Vegetable Stew

This Hearty Chicken and Vegetable Stew is the perfect comfort food, loaded with tender chicken, vibrant vegetables, and a rich, flavorful broth. It’s a warm and satisfying one-pot meal that’s easy to make and ideal for meal prepping or cozy family dinners. Packed with protein, fiber, and essential nutrients, this stew is both delicious and nutritious.

Ingredients:

• 1.5 lbs boneless, skinless chicken thighs, cut into bite-sized pieces
• 1 large onion, diced
• 3 cloves garlic, minced
• 4 carrots, peeled and sliced
• 3 celery stalks, chopped
• 3 large potatoes, peeled and cubed
• 1 cup green beans, cut into 1-inch pieces
• 1 can (14.5 oz) diced tomatoes, with juices
• 4 cups low-sodium chicken broth
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1 tsp smoked paprika
• Salt and pepper, to taste
• 2 tbsp olive oil
• Fresh parsley, chopped (for garnish)

Instructions:

1. Sear the Chicken:

   • Heat olive oil in a large pot over medium-high heat.
   • Season the chicken pieces with salt and pepper.
   • Add to the pot and brown on all sides, about 5 minutes.
   • Remove the chicken and set aside.

2. Sauté Aromatics:

   • In the same pot, add the onions and garlic.
   • Cook until onions are soft and translucent.

3. Build the Stew:

   • Add carrots, celery, potatoes, and green beans. Stir well.
   • Mix in the diced tomatoes (with juices), thyme, rosemary, and smoked paprika.

4. Simmer:

   • Return the chicken to the pot.
   • Pour in the chicken broth and bring to a boil.
   • Reduce the heat to low and let simmer for 30-40 minutes until vegetables are tender and chicken is fully cooked.

5. Season and Serve:

   • Taste and adjust seasoning with salt and pepper.
   • Garnish with fresh parsley.
   • Serve hot with crusty bread or a side salad.

Servings:

• Makes 6 servings. Perfect for family dinners or meal prepping for the week.

Nutritional Information (Per Serving):

• Calories: ~320 kcal
• Protein: 25g
• Carbohydrates: 28g
• Dietary Fiber: 6g
• Total Fat: 12g
• Saturated Fat: 2g
• Cholesterol: 75mg
• Sodium: 480mg
• Potassium: 1100mg
• Vitamin A: 120% of Daily Value (DV)
• Vitamin C: 35% of DV
• Calcium: 6% of DV
• Iron: 15% of DV

Benefits:

• High Protein: Supports muscle maintenance and growth.
• Rich in Fiber: Aids digestion and promotes satiety.
• Packed with Vitamins and Minerals: Boosts immunity and overall health.
• Low Calorie and Nutritious: Ideal for weight management.

Tips and Notes:

• Customize Your Veggies: Feel free to swap or add other vegetables like bell peppers, peas, or spinach.
• For Thicker Stew: Mash a few potatoes into the broth or add a cornstarch slurry.
• Make it Ahead: Tastes even better the next day as flavors meld together.
• Storage: Store in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
• Reheating Tip: Reheat on the stovetop over low heat to maintain the texture of the vegetables.

Q/A:

1. Can I use chicken breasts instead of thighs?

   • Yes! However, chicken breasts cook faster and might be slightly less tender. Monitor the cooking time to avoid drying out the meat.

2. Can I make this in a slow cooker?

   • Absolutely! Sear the chicken first, then combine all ingredients in the slow cooker. Cook on low for 6-7 hours or high for 3-4 hours.

3. Is this recipe gluten-free?

   • Yes, as long as the chicken broth is certified gluten-free.

4. Can I make it vegetarian or vegan?

   • Swap chicken for chickpeas or tofu, and use vegetable broth for a plant-based version.

5. How can I add more flavor?

   • Consider adding a splash of Worcestershire sauce, a dash of cayenne for heat, or a bay leaf while simmering.

Enjoy this Hearty Chicken and Vegetable Stew on chilly nights or anytime you crave a warm, nutritious meal!