Imagine coming home after a long day, ready to unwind with a warm bowl of chicken stew that's both satisfying and low in calories. This dish not only packs a punch in flavor but also keeps your health goals in check. With fresh ingredients and simple preparation, you'll discover how easy it is to create a comforting meal that you can enjoy any day of the week. Curious about how to make it?
Recipe Tips and Tricks
- Use skinless chicken breast and plenty of vegetables to keep the stew low in calories while still being filling and nutritious.
- Substitute regular potatoes with sweet potatoes for added nutrients without significantly increasing calories.
- Incorporate legumes like chickpeas or lentils for protein and fiber, enhancing satiety without extra calories.
- Opt for Greek yogurt instead of heavy cream for creaminess while reducing calorie content.
- Utilize homemade chicken broth for better flavor without added sodium and preservatives found in store-bought options.
How To Make It – Recipe
To prepare a delicious low-calorie chicken stew, you'll want to start with fresh ingredients that are both nutritious and flavorful. This hearty dish is perfect for those looking to enjoy a comforting meal without the extra calories. By using lean chicken breast, plenty of vegetables, and a flavorful broth, you can create a satisfying stew that warms the heart and nourishes the body. Additionally, incorporating seasonal produce can enhance the dish's flavor and nutritional value.
Begin by gathering your ingredients and preparing your workspace. A good stew requires a little bit of time for the flavors to meld, so patience is key. This low-calorie chicken stew isn't only easy to make but also versatile; you can adjust the vegetables and seasoning to suit your taste. It's a great option for meal prep, as it can be stored in the fridge and enjoyed throughout the week.
Ingredients:
- 1 pound boneless, skinless chicken breast, diced
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 3 carrots, sliced
- 2 celery stalks, chopped
- 1 bell pepper, diced
- 4 cups low-sodium chicken broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1 cup green beans, trimmed and chopped
- 2 cups spinach or kale (optional)
In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until softened and fragrant. Stir in the diced chicken breast, cooking until browned.
Next, add the carrots, celery, and bell pepper, sautéing for a few minutes before pouring in the chicken broth. Add the dried thyme, oregano, salt, and pepper, then bring the mixture to a boil. Reduce the heat to a simmer and cook for about 20-30 minutes, allowing the flavors to meld.
In the final 10 minutes of cooking, add the green beans and spinach or kale, cooking until the vegetables are tender.
When preparing this chicken stew, feel free to get creative with the vegetables you use; adding seasonal produce can enhance the dish. Additionally, to boost the flavor even further, consider using homemade chicken broth instead of store-bought, as it often contains fewer preservatives and can be made to suit your taste.
Ultimately, this stew freezes well, so make a double batch to enjoy later!
Substitution Suggestions
When it comes to making your low-calorie chicken stew even more enjoyable, consider these simple substitution suggestions.
Swap regular potatoes for sweet potatoes; they provide a satisfying sweetness and extra nutrients.
Use zucchini or cauliflower instead of pasta for a lighter base.
For protein, try chickpeas or lentils as healthy swaps that boost fiber.
To enhance flavor, incorporate fresh herbs like thyme or basil, and add a splash of lemon juice for brightness.
Finally, replace heavy cream with Greek yogurt for creaminess without the extra calories.
Additionally, you can make your stew hearty and flavorful with gluten-free ingredients, ensuring everyone can enjoy it while keeping it nutritious and delicious!
Serving Suggestions
While you can enjoy your low-calorie chicken stew straight from the pot, presenting it with a few thoughtful garnishes can elevate the dining experience.
Serve your stew in colorful serving bowls to add vibrancy to the table.
Consider garnish options like freshly chopped parsley or cilantro for a burst of flavor and color. A sprinkle of black pepper or a squeeze of lemon juice can brighten up the dish.
If you want a touch of creaminess, a dollop of low-fat yogurt on top works wonders. Adding fluffy biscuits on the side can complement the stew beautifully and make for a heartier meal.
These simple enhancements make your meal not only delicious but visually appealing as well.
Make-Ahead and Storage
If you're looking to save time during busy weeknights, preparing your low-calorie chicken stew ahead of time is a smart choice.
For effective meal prep, chop your vegetables and season your chicken in advance, storing them in airtight containers. This not only cuts down cooking time but also enhances flavor as the ingredients meld together.
When it's time to cook, simply combine your prepped ingredients in a pot. A slow cooker is an excellent tool for ensuring your chicken stew turns out tender and flavorful.
For ingredient storage, keep leftovers in the fridge for up to four days or freeze them for later use. This way, you'll always have a nutritious meal ready to go!
How to Store and Reheat Leftovers
To guarantee your low-calorie chicken stew stays fresh and tasty, it's essential to store and reheat it properly.
Begin by transferring leftovers into airtight containers for ideal leftover organization, ensuring you label them with the date. Store in the fridge for up to three days or freeze for longer storage.
When it's time to enjoy your stew again, use reheating techniques like stovetop heating or microwaving on medium power. Stir occasionally to prevent uneven heating.
Always check that it reaches a safe temperature of 165°F. Additionally, incorporating healthy ingredients in your stew can enhance its nutritional value. With these simple steps, your delicious chicken stew will taste just as good as the first time!
Nutrition Facts(per serving)
Each serving offers a satisfying caloric breakdown, with around 250 calories packed into a hearty bowl. You'll enjoy a rich nutrient profile, featuring lean protein from the chicken, fiber from the vegetables, and essential vitamins and minerals. Moreover, this stew is completely dairy-free, making it suitable for those with lactose intolerance or following a plant-based diet. This stew keeps your diet balanced while ensuring you're fueled for the day. With low saturated fat and minimal added sugars, it's an ideal choice for anyone seeking a healthy, comforting meal without compromising on flavor.
Enjoy every nourishing bite!
Final Thoughts
As you reflect on this low calorie chicken stew recipe, it's clear that it stands out not only for its delightful flavors but also for its health benefits.
This dish embodies healthy cooking, making it a perfect choice for anyone looking to nourish their body without sacrificing taste.
Whether you're cooking for yourself or preparing meals for the week, this stew is ideal for meal prep.
Its versatility allows you to customize ingredients based on your preferences, ensuring it fits seamlessly into your healthy lifestyle.
Additionally, the gluten free options in this stew can cater to various dietary needs, making it even more appealing.
Enjoy every hearty spoonful, knowing you're making a positive choice for your health and well-being.
Recipe FAQs
Can I Use Frozen Chicken for This Stew Recipe?
Yes, you can use frozen chicken for your stew. Just remember to adjust the cooking time; it'll take longer to reach the right temperature. Enjoy the convenience while still creating a delicious dish!
What Herbs Pair Well With Chicken Stew?
Imagine the warmth of home as rosemary's earthy benefits blend with thyme's fragrant flavors, creating a symphony of taste in your chicken stew. These herbs elevate your dish, wrapping it in comfort and savory delight.
Is This Recipe Suitable for Meal Prepping?
Absolutely, this recipe's perfect for meal prepping! It offers meal prep benefits like saving time and reducing waste. Just store your portions in airtight containers, and they'll stay fresh in the fridge for up to four days.
Can I Add Other Vegetables to the Stew?
Yes, you can add other vegetables, such as carrots, peas, or bell peppers, to the stew for added flavor and nutrition. Experiment with vegetable combinations and cooking techniques to create a deliciously unique dish!
How Spicy Is This Chicken Stew Recipe?
You'll find the spice level in this chicken stew adaptable. If you love heat, toss in extra chili or cayenne. Adjust it according to your heat preference, creating a dish that's just right for you!
