Scrumptious Chicken Vegetable Stew
A hearty chicken vegetable stew bursting with flavors from tomatoes, spinach, carrots, and aromatic herbs, perfect for a nourishing family meal in under 30 minutes.
Ingredients
- 2 lb. boneless, skinless chicken thighs or breasts ⓘ
- 1 1/2 c. carrots, in 1/2-inch chunks ⓘ
- 2 c. fresh spinach, shredded ⓘ
- 1 (14.5 oz.) can diced tomatoes with juice ⓘ
- 1 c. dry lentils
- 1/2 c. low-fat chicken broth ⓘ
- 1 tsp. dried Italian herbs ⓘ
- 1 tsp. crushed fennel seed ⓘ
- 8 garlic cloves, peeled and sliced ⓘ
- salt and pepper to taste ⓘ
- parsley sprigs ⓘ
Instructions
- Place all ingredients in a large, microwave-safe bowl.
- Stir to combine.
- Cover and microwave on High power about 25 minutes or until chicken and vegetables are done.
- Add more broth if needed during cooking.
- Garnish with parsley before serving.
Tips & Substitutions
For a richer flavor, consider browning the chicken in a skillet before adding it to the microwave. If you don’t have lentils, split peas can be used as a substitute. Fresh herbs like thyme or rosemary can replace dried Italian herbs for a more vibrant taste. Adjust the garlic to your preference; it can be reduced if you prefer a milder flavor.
Serving Suggestions
Serve this stew with crusty bread or over a bed of rice for a filling meal. A side salad with vinaigrette complements the flavors well. For a heartier option, pair it with beer and cheddar cheese soup for a comforting dinner. Garnish with fresh parsley to enhance presentation.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, microwave in 1-minute intervals, stirring in between, until hot. If the stew thickens, add a splash of chicken broth or water to reach your desired consistency. It can also be frozen for up to 3 months.
Nutrition & Diet Analysis (per serving)
Each serving of Scrumptious Chicken Vegetable Stew contains roughly 931 calories, with 34g protein, 135g carbohydrates, and 35g fat. It is an excellent source of dietary fiber (170% of the Daily Value), iron (137% of the Daily Value), and vitamin A (127% of the Daily Value). Note that it is relatively high in sodium, at 1473mg per serving (64% 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 frozen vegetables in this stew?
Yes, frozen vegetables can be used, but they may release extra moisture. If using them, you might need to reduce the amount of chicken broth slightly. Ensure they are thawed before adding to the bowl to ensure even cooking.
How can I make this stew spicier?
To add some heat, consider incorporating crushed red pepper flakes or diced jalapeños into the mix. You can also serve it with a side of hot sauce for those who enjoy a spicy kick. Adjust according to your taste preferences.
Is there a vegetarian version of this stew?
Absolutely! Replace chicken with firm tofu or additional vegetables like zucchini and bell peppers. Use vegetable broth instead of chicken broth and omit the chicken. This will create a delicious and hearty vegetarian stew while maintaining the original's flavor profile.
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).