Chicken And Zucchini Stew
A hearty chicken and zucchini stew with fresh basil and tomatoes, perfect for a comforting, low-fat meal full of vibrant flavors and wholesome ingredients.
Ingredients
Instructions
- Drain the liquid from the tomatoes into a saucepan. Chop the tomatoes and set aside.
- Add the broth, green pepper, and garlic to the tomato liquid. Bring to a boil; reduce heat to medium and cook for 10 minutes.
- Add the reserved tomatoes, zucchini, salt, pepper, and basil. Simmer until zucchini is tender, about 10 minutes.
- Reduce heat to low and add the cooked, cubed chicken. Cook for 5 minutes.
Tips & Substitutions
For added depth of flavor, consider sautéing the garlic with the green pepper before adding the tomato liquid. You can substitute fresh basil with dried basil if needed, using about one teaspoon. If you want a bit of heat, add a pinch of red pepper flakes. This stew is versatile; feel free to toss in other vegetables like bell peppers or carrots for variation.
Serving Suggestions
Serve the chicken and zucchini stew hot, garnished with additional fresh basil if desired. It pairs beautifully with Deluxe Rice Pilaf for a complete meal. Consider offering crusty bread on the side for dipping, or a light salad to balance the dish. This stew also complements Mediterranean recipes perfectly, enhancing your dining experience.
Storage & Reheating
Store leftover chicken and zucchini stew in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it on the stove over low heat, stirring occasionally, until heated through. Alternatively, you can microwave it in a covered bowl, stirring halfway through to ensure even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken And Zucchini Stew contains roughly 166 calories, with 7g protein, 18g carbohydrates, and 7g fat. It is an excellent source of vitamin C (27% of the Daily Value), and a good source of protein and iron. Note that it is relatively high in sodium, at 1405mg per serving (61% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use other types of meat in this stew?
Yes, you can substitute boneless skinless chicken breasts with other proteins like turkey or even cubed tofu for a vegetarian option. Just adjust the cooking time accordingly to ensure everything is cooked through.
What can I serve with chicken and zucchini stew?
This dish pairs well with crusty bread, rice, or a light salad. For a Mediterranean touch, serve alongside Lemon Chicken With Capers And Nuts or Yogurt Soup(Spaas) to create a delightful meal.
Can I freeze the stew for later use?
Yes, this stew freezes well! Let it cool completely, then transfer it to a freezer-safe container. It can be frozen for up to three months. When ready to eat, thaw overnight in the refrigerator and reheat on the stove.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).