Low-Fat Autumn Medley Stew
A hearty, low-fat stew combining tender chicken, fresh vegetables, and flavorful herbs, served over rice. Perfect for a comforting yet healthy meal, this dish balances savory tomato broth with aromatic seasonings, making it ideal for family dinners or casual gatherings seeking wholesome flavors.
Ingredients
Instructions
- In a large soup kettle, simmer chicken breasts in the chicken broth until fully cooked.
- Add the onion strips to the simmering broth.
- Remove the cooked chicken breasts from the broth and set aside.
- Add the sliced carrots, chopped green pepper, diced potatoes, garlic cloves, black pepper, rosemary, and Italian seasoning to the broth.
- Stir in the canned stewed tomatoes.
- Return the cooked chicken breasts to the kettle and simmer the stew until the vegetables are tender, about 20 minutes.
- Shred or cut the chicken into bite-sized pieces and return to the stew if desired.
- Serve the hot stew over cooked rice.
Tips & Substitutions
For added flavor, consider using homemade chicken broth instead of canned. If you're looking for a vegetarian version, substitute the chicken with chickpeas or lentils. You can also use frozen vegetables if fresh ones aren't available. Experiment with different herbs like thyme or parsley to customize the taste. If you prefer a thicker stew, mash some of the potatoes before adding them to the broth.
Serving Suggestions
Serve the hot stew over a generous scoop of cooked rice for a filling meal. It pairs beautifully with a side of crusty bread or a light salad to balance the flavors. For a comforting touch, consider serving it alongside American recipes like Vidalia Onion Classic Casserole for a well-rounded dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to four days. To reheat, simply warm the stew on the stovetop over medium heat, stirring occasionally, or in the microwave until heated through. If the stew thickens too much in the fridge, add a splash of broth or water while reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Autumn Medley Stew contains roughly 1580 calories, with 37g protein, 215g carbohydrates, and 68g fat. It is an excellent source of dietary fiber (137% of the Daily Value), potassium (106% of the Daily Value), and vitamin C (102% of the Daily Value). Note that it is relatively high in sodium, at 1288mg per serving (56% 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?
Absolutely! While this recipe uses chicken breasts, you can substitute with turkey or even lean beef if you prefer. Just be sure to adjust the cooking time based on the meat's thickness to ensure it’s cooked through.
How can I make this stew spicier?
To add some heat, consider incorporating red pepper flakes or a dash of hot sauce. You can also add chopped jalapeños or a pinch of cayenne pepper while cooking. Adjust the spice level to your taste preferences for the perfect kick.
Is there a way to make this stew gluten-free?
Yes, this stew can easily be made gluten-free by ensuring your chicken broth and any added seasonings are gluten-free. Serve it over gluten-free rice or quinoa for a delicious meal that fits your dietary needs.
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).