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healthy chicken and vegetable stew

LoriCoralSprings avatar
Recipe by
Lori Ann
@LoriCoralSprings
Pompano, FL

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.

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yield 6 serving(s)
prep time 20 Min
cook time 25 Min
method Stove Top

Ingredients For healthy chicken and vegetable stew

  • 2 lb
    boneless skinless chicken thighs
  • 1 tsp
    onion powder
  • 1 tsp
    garlic powder
  • 1 tsp
    chicken bouillon base
  • 1 Tbsp
    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 c
    fresh spinach large chop
  • 1/2
    small cabbage head, chopped
  • 6 c
    chicken broth
  • 1/2 tsp
    black pepper
  • salt to taste
  • 2 c
    water
  • 5 Tbsp
    flour

How To Make healthy chicken and vegetable stew

  • 1
    Wash 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.
  • 2
    Add all remaining chopped vegetables and stir well to coat and combine with the chicken and onion mixture. Cook and stir about 2 minutes.
  • 3
    Add 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.
  • 4
    To 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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