Last Updated on January 3, 2025 by Arif Chowdhury
When it comes to comfort food, few dishes can rival a hearty stew. The warmth, the aromas, and the satisfaction of a bowl brimming with flavor can make anyone feel at home.
Today, we’re diving into a delightful recipe that not only satisfies your taste buds but also supports your weight loss goals: Chicken and Tomato Stew.
This slow-cooked, tomato-based dish is packed with nutritious ingredients, making it a perfect choice for anyone looking to enjoy a delicious meal without the guilt.
So, grab your apron, and let’s get cooking!
Why Choose Chicken and Tomato Stew?
Nutritional Benefits
Chicken and Tomato Stew is not just tasty; it’s also a powerhouse of nutrients. Here are some reasons why you should make this stew a regular part of your meal plan:
- Low in Calories: A serving of chicken breast contains about 165 calories, making it a lean protein option. Tomatoes are low in calories as well, averaging about 22 calories per 100 grams.
- Rich in Vitamins: Tomatoes are an excellent source of vitamin C, potassium, and folate. They also contain lycopene, an antioxidant linked to many health benefits, including reduced risk of heart disease.
- High in Protein: Protein is essential for weight loss as it helps you feel full longer. A 100-gram serving of chicken provides around 31 grams of protein, which can aid in muscle maintenance and fat loss.
These benefits make Chicken and Tomato Stew an ideal choice for anyone on a weight loss journey, or anyone who simply wants to enjoy a nourishing meal.
Ingredients You’ll Need
For a delicious Chicken and Tomato Stew, gather the following ingredients:
- Chicken: 2 pounds of boneless, skinless chicken thighs or breasts, cut into bite-sized chunks
- Canned Tomatoes: 2 cans (14.5 ounces each) of diced tomatoes, preferably no-salt-added
- Vegetables: 1 medium onion, chopped; 2 carrots, sliced; 2 celery stalks, chopped; 2 cloves of garlic, minced
- Broth: 4 cups of low-sodium chicken broth
- Herbs: 1 tablespoon of fresh thyme, or 1 teaspoon dried thyme; 1 tablespoon of fresh basil, or 1 teaspoon dried basil; 1 bay leaf
- Seasoning: Salt and pepper to taste
- Olive Oil: 1 tablespoon for sautéing
Optional Add-Ins
Feel free to customize your stew! Here are a few optional ingredients you might consider:
- Beans: Adding a can of beans (like cannellini or chickpeas) boosts fiber content.
- Spinach or Kale: Toss in a couple of handfuls of fresh greens for added nutrients.
- Potatoes: For a heartier stew, include diced potatoes or sweet potatoes.
Cooking Method: Slow-Cooked Perfection
Let’s get down to the nitty-gritty of making this delicious stew. The slow-cooking process allows the flavors to meld beautifully, resulting in a dish that’s bursting with taste.
Step 1: Sauté the Base
Start by heating the olive oil in a large pot or slow cooker on medium heat. Add the chopped onion, carrots, and celery, and sauté until the vegetables are soft, about 5-7 minutes. This step builds the foundation of flavor for your stew.
Step 2: Add Garlic and Chicken
Once the veggies are tender, stir in the minced garlic and cook for an additional minute until fragrant. Then, add the chunks of chicken, stirring to coat them in the vegetable mixture. Cook for about 5 minutes, just until the chicken is no longer pink on the outside.
Step 3: Toss in the Tomatoes and Broth
Next, pour in the canned tomatoes (with their juice) and the chicken broth. Stir well to combine. This is where the magic happens as the stew begins to take shape!
Step 4: Season and Simmer
Add in the thyme, basil, bay leaf, and season with salt and pepper to taste. Bring the stew to a gentle simmer. If you’re using a slow cooker, set it to low and cook for 6-8 hours, or high for 3-4 hours.
If you’re using a stovetop, cover and let it simmer for about 30-40 minutes until the chicken is tender and the flavors have melded beautifully.
Step 5: Final Touches
Once your stew is ready, taste it and adjust the seasoning if needed. If you opted for any optional ingredients like spinach, stir them in just before serving. Allow them to wilt for a couple of minutes.
Serving and Enjoying
Dish It Out
Serve your Chicken and Tomato Stew hot, garnished with fresh herbs if desired. This stew pairs wonderfully with a slice of whole-grain bread or a simple side salad.
Storage Tips
If you have leftovers (which is often the case, as this recipe makes a hearty batch!), store them in an airtight container in the refrigerator for up to 4 days. You can also freeze portions for up to 3 months. Just be sure to let it cool completely before freezing.
Nutritional Value Breakdown
Let’s take a moment to break down the nutritional content of this delightful stew. Each serving (about 1.5 cups) contains approximately:
- Calories: 300-350
- Protein: 30g
- Carbohydrates: 25g
- Fat: 10g
- Fiber: 5g
These numbers can vary based on the specific ingredients and portion sizes, but overall, this stew is a nutritious choice that fits well into a balanced diet.
The Science of Slow Cooking
You might be wondering why slow cooking is such a game-changer in the kitchen. Studies show that slow cooking allows flavors to develop more deeply than traditional cooking methods.
This is largely due to the extended cooking time, which helps break down tougher cuts of meat and meld spices and ingredients together.
Additionally, slow cooking retains more nutrients compared to high-heat cooking methods. Research indicates that cooking food for longer periods at lower temperatures can preserve vitamins and minerals, making your meal not only tastier but healthier!
Making It Your Own
One of the best things about Chicken and Tomato Stew is its versatility. Don’t hesitate to experiment with different herbs and spices. Consider adding a pinch of red pepper flakes for a bit of heat, or a splash of balsamic vinegar for added depth.
If you’re following a specific diet, like Mediterranean or paleo, this recipe can easily be adapted to fit your needs.
Bottom Line
In a world filled with quick meals and processed foods, Chicken and Tomato Stew stands out as a nourishing, wholesome option that brings comfort and warmth to the table. With its rich flavors and nutritional benefits, it’s a dish that can easily become a favorite in your household.
So, whether you’re on a weight loss journey or simply looking for a delicious meal, this stew is sure to please.
Give this recipe a try, and you might just find that you’ve created a new family favorite—one that you’ll return to time and time again. Enjoy the satisfaction of making something from scratch, and relish each bite of this hearty, healthy stew!