Hearty Minced Chicken and Vegetable Stew: A Nutritious One-Pot Wonder

by

Discover a comforting and nutritious meal that brings together the lean goodness of ground chicken and a vibrant medley of vegetables. This Minced Chicken and Vegetable Stew is the ultimate solution for a wholesome, satisfying dinner that’s both easy to prepare and packed with flavor.

Ingredients

  • 400g ground chicken
  • 2 medium carrots, diced | approximately 150g
  • 1 medium onion, finely chopped | 150g
  • 2 garlic cloves, minced
  • 1 red bell pepper, diced | 150g
  • 2 celery stalks, cut into small pieces | 100g
  • 2 medium tomatoes, peeled and diced | 300g (or 1 can chopped tomatoes, 400g)
  • 150g potatoes, cubed
  • 500ml chicken or vegetable stock
  • 2 tablespoons olive oil
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • Salt and pepper to taste
  • Fresh parsley, chopped (for garnish)

Step-by-Step Instructions

  1. Prepare the Ingredients:
    • Wash and chop all vegetables into uniform pieces:
      • Carrots
      • Onion
      • Garlic
      • Red bell pepper
      • Celery
      • Potatoes
      • Tomatoes
  2. Brown the Chicken:
    • Heat olive oil in a large saucepan or Dutch oven over medium heat.
    • Sauté onion and garlic until translucent (3-4 minutes).
    • Add ground chicken.
    • Cook, breaking up the meat, until golden brown (7-8 minutes).
    • Season with salt and pepper.
  3. Add Vegetables:
    • Stir in carrots, bell pepper, and celery.
    • Sauté for 5 minutes, stirring occasionally.
    • Add tomatoes and mix well.
  4. Build the Stew:
    • Pour in chicken or vegetable stock.
    • Add potatoes, dried thyme, and bay leaf.
    • Bring to a gentle simmer.
  5. Simmer and Cook:
    • Reduce heat to low.
    • Cover and cook for 25-30 minutes.
    • Stir occasionally to prevent sticking.
    • Ensure vegetables are tender and chicken is fully cooked.
  6. Final Touches:
    • Remove bay leaf.
    • Taste and adjust seasoning.
    • Garnish with fresh chopped parsley.

Nutritional Information

  • Servings: 4-5
  • Prep Time: 15 minutes
  • Cook Time: 35-40 minutes
  • Total Time: 50-55 minutes

Approximate Nutrition per Serving:

  • Calories: 250-300
  • Protein: 25g
  • Carbohydrates: 20g
  • Fat: 10g
  • Fiber: 4g

Why This Chicken and Vegetable Stew is a Nutritional Powerhouse

This stew is more than just a delicious meal – it’s a nutritional symphony. Ground chicken provides lean protein essential for muscle maintenance and growth. The colorful array of vegetables offers a spectrum of vitamins, minerals, and antioxidants.

Carrots deliver beta-carotene for eye health, bell peppers provide vitamin C to boost immunity, and celery offers anti-inflammatory properties. The combination creates a balanced, nutrient-dense meal that supports overall wellness.

Serving Suggestions

  • Serve with crusty whole-grain bread
  • Pair with a light salad
  • Top with a dollop of Greek yogurt
  • Enjoy with quinoa or brown rice

Pro Tip: For a gluten-free version, ensure your stock is gluten-free and skip any potential gluten-containing garnishes.

Dietary Variations

  • Low-carb option
  • Gluten-free adaptable
  • High-protein
  • Rich in vegetables

Storage and Meal Prep

  • Refrigerate in airtight container for up to 4 days
  • Freezes well for up to 3 months
  • Reheat gently to maintain texture

Indulge in this wholesome, comforting stew that proves healthy eating can be both delicious and effortless!