healthy chicken and vegetable stew
This is a favorite alternative to soup or beef stew. You can make this recipe your own with any combination of vegetables that you like, but always make sure to add the tomato paste and fresh tomato. This is a fast, easy one pot meal for when a healthy but quick meal is needed. You can even cut up the chicken and veggies the night before and store in the refrigerator. My family loves this stew.
prep time
20 Min
cook time
25 Min
method
Stove Top
yield
6 serving(s)
Ingredients
- 2 pounds boneless skinless chicken thighs
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon chicken bouillon base
- 1 tablespoon tomato paste
- 1 - large onion, coarse chop
- 1 - large zuchinni, cubed
- 1 - large yellow squash, cubed
- 2 - carrots large dice
- 1 - large fresh tomato chopped
- 1 stalk celery sliced
- 1 cup fresh spinach large chop
- 1/2 - small cabbage head, chopped
- 6 cups chicken broth
- 1/2 teaspoon black pepper
- - salt to taste
- 2 cups water
- 5 tablespoons flour
How To Make healthy chicken and vegetable stew
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Step 1Wash and dry chicken with paper towels. Remove all fat and cut chicken into cubes. Heat 3 tablespoons olive oil in large dutch oven and add chicken. Stir. Sprinkle onion powder and garlic powder over chicken and stir until lightly browned. Sprinkle with a little more olive oil (a teaspoon or so) and add the tablespoon of tomato paste and the chopped onion. Stir and cook about one minute until evenly coated.
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Step 2Add all remaining chopped vegetables and stir well to coat and combine with the chicken and onion mixture. Cook and stir about 2 minutes. -
Step 3Add the 6 cups of chicken broth (I use Tones Chicken base mixed with water. A good substitute is Better Than Bouillon or just plain bouillon cubes to make 6 cups. Canned stock or broth are good as well.) Add 1 additional cup of water reserving the other cup of water for later. Stir well and add pepper and salt to taste (different broth mixtures have different salt content so I don't salt until this step). Bring mixture to a boil, then lower temperature to simmer. Simmer for about 20-25 minutes or until vegetables are tender.
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Step 4To thicken the stew, mix the 1 cup of water with 5 tablespoons of flour. Mix well so no lumps are present. Bring stew back to a boil and pour the flour thickener through a strainer (just in case there are lumps) and stir well. Lower the heat a bit and simmer until thickened. If too thick add a little more water, if too thin make a little more thickener (water and flour) and add a tablespoon at a time until desired thickness is reached. Salt again if needed. Serve with your favorite crusty bread. Enjoy
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