Chicken Vegetable Stew

 

Ingredients:

1 ½ pounds boneless, skinless chicken thighs (cut into bite-sized pieces)

2 tablespoons olive oil

1 yellow onion, chopped

3 garlic cloves, minced

2 carrots, peeled and chopped

2 celery stalks, diced

1 red bell pepper, chopped

1 teaspoon dried thyme

½ teaspoon dried rosemary

¼ teaspoon dried sage

1 tablespoon flour

1 ½ cups chopped tomatoes (canned diced tomatoes or fresh, chopped)

4 cups chicken broth

1 ½ cups peeled and diced potatoes

1 ½ cups chopped sweet potatoes (optional)

½ cup green beans, trimmed and cut into bite-sized pieces

½ cup frozen peas

1 cup chopped fresh parsley

Salt and freshly ground black pepper to taste

Instructions:

1. Pat the chicken dry and season generously with salt and pepper. Heat olive oil in a large pot or Dutch oven over medium-high heat. Brown the chicken in batches, getting a nice golden colour on all sides. Remove the chicken from the pot and set aside.
2. In the same pot, add the onion, garlic, carrots, and celery. Sauté for 5-7 minutes, or until softened. Stir in the thyme, rosemary, and sage.
3. Sprinkle the flour over the vegetables and cook for 1 minute, stirring constantly. This will help thicken the stew later.
4. Add the chopped tomatoes, chicken broth, potatoes, and sweet potatoes (if using). Bring to a boil, then reduce heat, cover, and simmer for 20 minutes, or until the potatoes are almost tender.
5. Return the browned chicken to the pot along with the green beans and peas. Simmer for an additional 10-15 minutes, or until the chicken is cooked through and the vegetables are tender.
6. Stir in the chopped parsley and season with additional salt and pepper to taste. Serve hot with crusty bread for dipping.

Tips:

• For a richer flavour, you can brown the chicken thighs with skin on and remove it before adding the vegetables.
• This stew is even tastier the next day! Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
• Feel free to customise the vegetables! This recipe is a great base to add your favourites, such as corn, zucchini, or mushrooms.
• If you prefer a thicker stew, you can make a slurry by whisking together a tablespoon of flour with some cold water or broth. Gradually add the slurry to the simmering stew until it reaches your desired consistency.

nutritional tips

Here are some nutritional tips for the Chicken Vegetable Stew recipe:

Lean Protein:

• Use boneless, skinless chicken thighs for a good source of protein without excess fat.

Veggie Power:

• The recipe incorporates a variety of colourful vegetables like carrots, celery, bell peppers, potatoes, green beans, and peas. This adds fibre, vitamins, minerals, and antioxidants to the stew, making it a well-rounded meal.

Healthy Fats:

• Use olive oil for sautéing the vegetables. Olive oil is a heart-healthy fat that adds flavour and moisture.

Thickeners with benefits:

• Limit flour used for thickening. Instead, consider these options:
• Pureed vegetables: Puree a portion of cooked vegetables like potatoes or carrots to add thickness and extra nutrients.
• Glucomannan: This fibre thickens stews and soups without adding extra calories.
• Xanthan gum: Another option for thickening with minimal impact on calories.

Seasoning Savvy:

• Go easy on the added salt. Season with herbs like thyme, rosemary, and sage for extra flavour instead of relying solely on salt.

Serving Smart:

• Portion control: A hearty stew can be filling. Be mindful of portion sizes to avoid overconsumption.
• Whole grains: Serve the stew with whole-grain bread or brown rice for added fibre and complex carbohydrates.
• Low-fat dairy: Dollop a spoonful of low-fat yogurt or Greek yogurt on top for a touch of creaminess and a protein boost.

By following these tips, you can enjoy a delicious and nutritious Chicken Vegetable Stew that fits your dietary needs.