Diet Chicken Stew

Diet Chicken Stew: a recipe full of flavors and health

Preparation time: 15 minutes
Cooking time: 1 hour and 10 minutes
Total: 1 hour and 25 minutes
Servings: 4

Today, I propose a delicious and healthy diet chicken stew recipe that will make you feel good and full of energy. This recipe combines juicy chicken meat with fresh vegetables, providing not only a wonderful taste but also a nutritionally balanced meal. Perfect for a family dinner or to bring a touch of happiness to less inspired days.

A bit of culinary history

Stews are traditional dishes that have crossed generations, being adapted and reinterpreted based on available ingredients and culinary preferences. This dish is known for its simple preparation method and versatility, being adaptable to different types of meat and vegetables. In this recipe, we focus on chicken and fresh vegetables, offering a dietary version that does not compromise on flavor.

Ingredients

- 1 medium onion
- 1 bell pepper (any color you prefer)
- 3 medium potatoes (about 500 g)
- 500 g chicken meat (wings or drumsticks)
- 5 medium tomatoes (peeled) or 200 ml tomato paste
- 2-3 bay leaves
- A bunch of fresh dill
- 1-2 sprigs of fresh rosemary
- Olive oil (3-4 tablespoons)
- Salt (to taste)
- Water (enough to cover the ingredients)

Step by step

1. Preparing the ingredients
Start by washing all the vegetables under cold running water. Then, chop the onion and bell pepper into small cubes, and cut the potatoes into medium-sized pieces. These sizes will ensure even cooking. If using fresh tomatoes, peel and chop them into cubes.

2. Preparing the meat
In a separate pot, boil the chicken meat. This will help remove impurities and make the meat softer. Bring the water to a boil and let the meat simmer for about 5-7 minutes. After boiling, drain the meat and set it aside.

3. Cooking the vegetables
In a large pot, add the olive oil and sauté the onion over medium heat. Sauté the onion for 3-4 minutes until it becomes translucent. Then, add the bell pepper and continue to sauté for another 2-3 minutes.

4. The magic combination
Add the chicken meat to the pot and mix well with the vegetables. Let it stew for 5-7 minutes, stirring occasionally. This step is essential to allow the flavors to blend.

5. Cooking the potatoes
Add water to the pot to cover the ingredients, and then add the chopped potatoes. Put a lid on the pot and let it simmer on low heat for about 10 minutes. It is important to maintain a low heat to avoid burning the ingredients and to allow the flavors to develop.

6. Adding the final ingredients
After 10 minutes, add the tomatoes (or tomato paste), bay leaves, and rosemary. Mix everything well, cover, and let it simmer for 20-30 minutes. During this time, the sauce will reduce and become enriched with flavors.

7. Finalizing the dish
After about an hour of cooking, add salt to taste and the freshly chopped dill. Mix everything and let it cook for another 5-10 minutes. It is important to check the consistency of the sauce - it should be thick enough but not too dry.

8. Serving
A diet chicken stew is served warm, alongside a fresh salad or with a slice of whole-grain bread to soak up the delicious sauce. You can add a few sprigs of fresh dill on top for an attractive appearance and intense flavor.

Practical tips

- If you want to enhance the flavors, you can add other vegetables like carrots or celery.
- For an even more diet-friendly option, you can use skinless chicken.
- Substitute potatoes with zucchini or cauliflower for a lower-carb option.

Frequently asked questions

1. Can I use pork or beef?
Of course, the recipe can be adapted with other types of meat, but the cooking time may change.

2. How can I make the stew spicier?
Add a bit of chili pepper or spices like paprika or chili to give it an extra kick.

3. Can the stew be frozen?
Yes, the stew can be frozen. Make sure to let it cool completely before storing it in airtight containers.

Nutritional benefits

This diet chicken stew is rich in protein due to the chicken meat and full of vitamins from the vegetables. Dill and rosemary not only add flavor but also provide antioxidants and potential digestive benefits. Additionally, potatoes provide healthy carbohydrates, offering long-lasting energy.

Personalized version

For a personal touch, you can add some olives or capers at the end for a Mediterranean flavor. Also, a tablespoon of light sour cream can turn the dish into a true delicacy.

Ideal combinations

This stew pairs wonderfully with a glass of dry white wine or a light herbal tea. Additionally, a summer salad with tomatoes, cucumbers, and feta cheese is the perfect accompaniment.

Enjoy your meal! I look forward to hearing how your diet chicken stew turned out!