Herb-Infused Low-Fat Chicken Stew
This hearty and flavorful Herb-Infused Low-Fat Chicken Stew is a delightful dish inspired by traditional Italian cooking. With succulent chicken breasts simmered in a medley of fresh vegetables, aromatic herbs, and a tangy tomato base, this stew is not only low in fat but also bursting with flavor. It’s perfect for a cozy family dinner or meal prep, as it allows for a satisfying and nutritious meal that the whole family will love. Each spoonful is comforting, making it a wonderful addition to your healthy cooking repertoire. Enjoy this delicious stew during the colder months or anytime you crave something warm and fulfilling!
4
Servings
50
Calories
14
Ingredients
Ingredients
olive oil
2 (tablespoons)
celery
2 (stalks, diced)
carrot
1 (small, peeled and diced)
onion
1 (small, chopped)
salt
to taste
pepper
to taste
chopped tomatoes
1 (14.5 ounce can)
low sodium chicken broth
1 (14 ounce can)
fresh basil
1/2 (cup, minced)
tomato paste
1 (tablespoon)
bay leaf
1
dried thyme
1/2 (teaspoon)
chicken breasts
1.5 (lbs, with ribs (2 pieces))
kidney beans
1 (15 ounce can, drained and rinsed)
Instructions
1
In a large heavy-bottomed saucepan, heat the olive oil over medium heat until shimmering.
2
Add the diced celery, peeled and diced carrot, and chopped onion. Sauté the vegetables for about 5 minutes, or until the onion becomes translucent.
3
Season the mixture with salt and pepper to taste, stirring well to combine.
4
Incorporate the chopped tomatoes along with their juices, low-sodium chicken broth, minced basil, tomato paste, bay leaf, and dried thyme into the saucepan. Stir to combine all ingredients.
5
Gently place the chicken breasts into the pot, ensuring they are submerged in the liquid.
6
Bring the mixture to a boil, then reduce the heat to medium-low. Let it simmer uncovered for approximately 25 minutes, occasionally turning the chicken breasts and stirring the stew to ensure even cooking.
7
After 25 minutes, transfer the chicken breasts to a cutting board and let them cool for 5 minutes.
8
Remove the bay leaf from the saucepan, and add the drained and rinsed kidney beans to the stew. Continue to simmer the stew for an additional 10 minutes, allowing the liquid to reduce to a thicker consistency.
9
While the stew is simmering, discard the skin and bones from the cooled chicken breasts, then shred the meat into bite-sized pieces.
10
Return the shredded chicken to the pot, stirring gently to combine, and bring the stew just back to a simmer.
11
Taste and adjust the seasoning with additional salt and pepper as needed, then serve hot.
Nutrition Information
1g
Fat
6g
Carbs
5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the name of this chicken stew recipe?
The recipe is called Herb-Infused Low-Fat Chicken Stew.
How many calories are in one serving of this stew?
There are 50 calories per serving.
Is this chicken stew low in fat?
Yes, it is low-fat, containing only 1g of fat per serving.
What type of cuisine inspired this recipe?
This stew is inspired by traditional Italian cooking.
How many servings does this recipe yield?
This recipe makes 4 servings.
What vegetables are needed for the base of the stew?
The base consists of diced celery, peeled and diced carrot, and chopped onion.
What kind of chicken is used in this stew?
The recipe uses 1.5 lbs of chicken breasts with ribs.
Which beans are included in the Herb-Infused Low-Fat Chicken Stew?
One 15-ounce can of kidney beans is included.
What herbs provide the infusion of flavor?
Fresh minced basil, a bay leaf, and dried thyme are used for flavoring.
How long should the chicken simmer initially?
The chicken should simmer uncovered for approximately 25 minutes.
When should the kidney beans be added to the pot?
Add the kidney beans after the initial 25-minute simmer and after removing the chicken breasts.
What type of chicken broth is recommended?
The recipe calls for a 14-ounce can of low-sodium chicken broth.
Do I need to peel the carrots for this recipe?
Yes, the carrots should be peeled and diced.
How much olive oil is used to sauté the vegetables?
Two tablespoons of olive oil are used.
Should the stew be covered while simmering?
No, the instructions specify to let it simmer uncovered.
What should be done with the bay leaf before serving?
The bay leaf should be removed from the saucepan after the initial 25-minute simmer.
How do I prepare the chicken after it has simmered?
Transfer it to a cutting board, let it cool for 5 minutes, discard the skin and bones, and shred the meat into bite-sized pieces.
Is this recipe suitable for meal prep?
Yes, it is noted as being perfect for meal prep.
What is the amount of tomato paste required?
The recipe requires 1 tablespoon of tomato paste.
How much protein is in each serving?
Each serving contains 5g of protein.
What size can of chopped tomatoes should I use?
Use a 14.5 ounce can of chopped tomatoes.
How many grams of carbohydrates are in a serving?
There are 6g of carbohydrates per serving.
How long do the beans simmer in the liquid?
The beans should simmer in the stew for an additional 10 minutes.
What is the preparation for the fresh basil?
The fresh basil should be minced, measuring about 1/2 cup.
What is the recommended heat setting for sautéing the vegetables?
The vegetables should be sautéed over medium heat.
How do you know when the onions are ready during the sautéing step?
The onions are ready when they become translucent, which takes about 5 minutes.
Can I adjust the salt and pepper?
Yes, the recipe suggests seasoning to taste both during cooking and before serving.
What should be done with the kidney beans before adding them?
The kidney beans should be drained and rinsed.
Is this dish considered family-friendly?
Yes, it is tagged as a family-friendly and healthy meal.
How is the chicken returned to the stew?
The shredded chicken is returned to the pot and stirred gently until the stew returns to a simmer.